Section 1: thin thighs
1. Hands crossed behind your head, legs apart, slightly wider than your shoulders.
2. Inhale and squat slowly. Hold your head up and chest out when squatting, and be careful not to leave the ground with your heels.
3. Stand up slowly and exhale while standing. Repeat this action 24 times.
Part II: Slender inner thigh
1. Lie on your side on the floor with your left side down and your right foot behind your left foot. Bend your right knee and land on your feet.
2, exhale slowly, and tighten the inner thigh, slowly lift the left foot, the position of the left ankle must be higher than the toe.
3. While inhaling, keep the action for 3-5 seconds and repeat the action for 20 times.
Section 3: Beautify the curve of hind legs
1, legs upright, shoulder width. Hands droop naturally, hold a dumbbell of 1-3 cm, lean forward, and fully stretch the hamstring muscles until the muscles behind the knees feel tight.
2, the back can be slightly bent, and the upper body leans forward as much as possible. When you lean forward, your arms should still droop naturally. After 3-5 seconds, return to the previous action. Repeat the action 10-20 times, but be careful not to bend your knees.
The fourth quarter: gentle and graceful calves and ankles.
1. Hold the towel with both hands and put it at your waist. When holding a towel, your elbow bends slightly.
When your hand is raised to the right, your left foot will be raised. Repeat the action 24 times and then do it on the other side.
Section 5: Muscles on the front side of slender thighs
1, kneeling, hands behind your body.
2. The upper body slowly leans back until the muscles of the front thigh are fully stretched, and the action stays for about 30-60 seconds. This action should be gentle. If you can't lie back completely, don't force it. Do your best.
References:
Shile.com