Lie down and hold your legs.
Exercise site: thigh
Lie on your back and bend your knees to make the ground square. Then lift your right leg, straighten it up, point your toes in the direction of your head, grab your right leg knee with both hands and pull it to your body. Then slowly return to the original position and repeat the action on the other side. Pay attention to your head, shoulders and hips when doing actions.
Lie on your back and cross your legs.
Exercise area: buttocks
Lie on your back, bend your knees and lift your legs, and put your right ankle on your left thigh to form a cross. Put your hand on your left thigh. When exhaling, slowly pull your legs to your body, then slowly let go, and repeat while changing the other side. When you do this, be careful not to let your head, shoulders and hips leave the ground.
Sit on your knees and lean forward.
Exercise site: hip joint and ankle joint
Put your legs together, bend your knees, sit on your heels and lean forward in the order of your forehead and upper body. Put your arms comfortably beside your body and keep breathing evenly. If you feel pain in your knee, you can put a towel on your knee.
Kneel on one knee
Exercise parts: hips and thighs
Sitting posture, the right leg is straight behind, the instep is on the ground, the left leg is bent in front of you, and the heel is on the hip. Press your upper body forward, rest your chest on the ground, and put your elbow in front of your left leg to support your body. Face down and relax. Repeat several times slowly. Be careful to keep your posture correct and don't hold your breath.
Keep your knees bent and your right thigh knees on the ground, but don't droop your calves. Repeat several times and then change the other side to repeat the action. Don't move the pelvis during exercise.