The following actions are done three times a week, 20 times each time, and five actions are completed in one cycle. Do three cycles. Take a 2-minute break in the middle of each cycle. As long as you stick to it, you will have obvious results.

Action 1: Squat

Open your feet, slightly wider than your shoulders, toe abduction (abduction angle clock 1 1: 05 position), slightly bend your knees in the direction between the second toe and the third toe, hold your upper body chest out and abdomen in front, miniaturize your jaw, tighten your back, squat down your legs, keep your knees below your toes when doing actions, and lean forward slightly with your hip joint as the axis to keep your body balanced. Squat slowly with the strength of quadriceps muscle contraction, stop when squatting until the thigh is parallel to the ground, then slowly return to the starting position and stand up straight, but the knee joint cannot be locked, and the whole process should be completed at a constant speed. Pay attention to the breathing rhythm. Muscles exhale when they contract to the heart and inhale when they contract to the heart.

Action 2: lunge and squat

Stand with your feet arched, feet apart and hip width apart. Feet in tandem, toes and knees forward, knees slightly bent, upper body chest and abdomen, back tightened, keep upright, perpendicular to the ground. Put a cushion under the knee joint of the hind leg to avoid direct contact with the ground to avoid knee joint injury. When doing the action, when the legs squat down, the knee joint should not exceed the toes, and the front leg should squat down parallel to the ground, and slowly resume straightening the front leg (to avoid joint locking), and keep the whole process at a constant speed, pay attention to the breathing rhythm and avoid it.

Action 3: Squat sideways.

Open your feet shoulder-width apart, step to one side, bend your knees and squat down, with your knees facing your toes, and don't exceed them. Squat until the thighs are parallel to the ground and the thighs are at a 90-degree angle. The other leg will go straight down, and the whole process will be completed at a constant speed. Pay attention to the breathing rhythm to avoid holding your breath and causing hypoxia.

Action 4: Lie on your back and lift your hips.

Lie on your back on the mat, completely close to the ground, open your palms at both sides of your body, bend your knees at a 90-degree angle, open your feet on the ground with your feet shoulder-width, tighten your hip muscles, exhale and lift your hip off the ground to the maximum, stay for 1-2 seconds, relax your muscles, and inhale and recover.

Action 5: Kneel down and swing your legs.

Put your hands open, shoulder-width on the mat, arms perpendicular to the ground and fingers forward. Keep your upper body upright, tighten your back, and kneel on the mat with your legs at a 90-degree angle. Straighten one leg, exhale and lift it to the upper back of the body to tighten the gluteus maximus, and inhale and restore the thigh and body in a straight line.