Find a table (as long as it can rest your legs), lift one leg and put it on the table, with the leg at a 90-degree angle. Don't kick hard, pat the inner thigh gently. If there is soft vibration, it proves that you need to do the following exercises.
Take a bottle of mineral water in each hand, hang down your arms naturally, put your legs together naturally (without splayed feet), hold your chest out, keep your upper body straight, 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 down.
You can't touch the ground with your right heel. Breathe slowly and then retract your left foot. Stand still and repeat with your right foot. Do about 20 left and right.
This simple exercise can be done in any clean corner during lunch break. Do 20 before going to bed at night, each time as long as 1 minute.
Intimate supervision: remember, you must persist and persist for a period of time before you can see the effect.