Standing all the time,

Right foot in front, left foot in back. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. Repeat 3 groups 20 times on each side.

Please sit on the floor with your feet together and your knees open. Keep your upper body straight and raise your hands horizontally forward. Then sit back on your hips.

Group 3 repeats this action 20 times.

Action 3: Stand up straight, legs apart, shoulder width apart. Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest). Then squat down until your thighs are parallel to the ground. Group 3 repeats this action 20 times.

Second, the back of the thigh

Please stand up straight with your legs together, hold the back of the chair, and then lift your left calf backward and upward to feel the force of the muscles on the back of your thigh. Group 3 repeats this action 20 times.

Third, the inner thigh.

Please lie flat on the floor with your back close to the floor. Lift your legs together and make a 90-degree angle with your upper body. Then spread your legs to the maximum and close them again. Group 3 repeats this action 30 times.

Action two, this action is very effective. Sit on the floor with your hands behind your back and your upper body leaning back slightly. Bend your legs, put a ball (about the size of a football) between your knees, squeeze it inward hard until you are exhausted, and then release it. Repeat this action 20 times.

This action is very effective in tightening the muscles of the inner thigh, with the focus on the movement of the body's center of gravity; When the upper body tends to step forward, move the center of gravity forward. Be careful not to take a big step. If you take too big a step, you will easily lose your balance when you return to your original posture.

1. Take a drink bottle in each hand.

Your arms naturally hang down to your sides, your legs are together, and your back is straight.

2. Keep your upper body straight. While exhaling, slowly take a big step forward with your left foot, shift your center of gravity to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then exhale and slowly return to the original standing position. Then take a step forward with your right foot and repeat the above actions. Repeat left and right feet 10 times.

3. Stand still for a few seconds in the semi-squatting position, then exhale and return to the original standing position. Take a drink bottle in each hand, hang your arms at your sides, stand with your legs together and your back straight.