1, find a chair and hold the back of the chair, with one foot standing straight and the other foot sticking back in the air. After about 2 seconds, put it down again. The action can be repeated 10 to 15 times, and then done with the other foot.

2. Stand with your feet apart, shoulder width apart, and raise your arms horizontally. Cross your arms down to your abdomen, bend your knees and squat your legs slightly. Then return to the ready position.

3. Kneel on the ground and support the ground with both hands. One foot bends outward, and the left and right feet take turns to do it 20 times.

4. Let your elbows and knees lie on the floor and contract the muscles of your abdomen, buttocks and legs. Raise your left leg to hip height and bend your knees at right angles for a few seconds. Take off the left leg and repeat the right leg.

5, climbing stairs, simple and economical, but, because almost every office building has an elevator, everyone is used to taking the elevator, how can they want to climb stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.

6, feet slightly bent flat on the ground, hands flat on both sides. Pull your body up with waist strength for about 5 seconds, lay your body flat on the ground and repeat the action 15 times.

7. Lie on your back on the bed with your legs straight and your arms apart: lift your right leg at right angles to the bed, slowly lift it to the left, and try to touch the fingers of your left hand, with your right leg straight and your left hand level; Reduction; Switch to the left leg and raise it to the right finger. Repeat.

8. Keep your arms straight to support the wall, your right leg is independent, and your center of gravity moves to the palm of your right foot. Then bend forward, while exhaling, straighten your left leg to the right, raise it as high as possible, and do it alternately with your legs 15 times, without bending your legs. Do it once in the morning and evening, and keep doing it every day, so that exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks. Achieve the purpose of bodybuilding.

9. Stand with your hands akimbo, then bend your knees and keep squatting. Keep a prepared posture, then tuck in your abdomen, and then tuck in your hips. This is a complete movement. Keep your knees bent, and then do the above actions continuously.

10. After stepping on the rope, step forward and backward, and then squat down so that the thighs and calves of the front and rear feet are 90 degrees.

1 1, hands and feet straight on the ground. Pull up the body with waist strength for about 3 seconds. Repeat the action 10 times.

12, put a pool of warm water, sit in the bathtub and straighten your legs. Bend one leg, lean forward hard, and hold for 10 second. Repeated movements of the legs in turn can tighten the muscles of the legs and buttocks.

13, when brushing your teeth, put your feet together, straighten your shoulders and tighten your hips. When gargling, relax your hips. Repeating actions A and B can make the lines of hips and thighs more touching.

14. Lie on the bed with your hands at your sides. Lift your right leg and straighten your toes for about one minute. The left and right legs are interchanged.

15. Kneel on the ground, put your hands on the ground, straighten your body as much as possible, then straighten one foot and lift it as much as possible, and keep this action until your foot is a little sore, about 10 second. Repeat your feet 20 times in turn.

16. Hold the handle with both hands, put your legs together, straighten your knees, hold your chest out, tighten your hips, and lean your upper limbs backwards. Hold this position for 3-60 seconds at a time. Repeat the above actions repeatedly, and the hip muscles feel sore. Keep practicing for 3 minutes at a time and practice several times a day.

17. Put your hands on your hips, stand back with your left leg in a comfortable posture, tighten your right leg, and touch the ground with your feet. When standing forward, press down, keep your upper body straight, bend your left leg, and bring your knees forward close to your right leg. Switch your left and right legs back and forth.

18, sit on the floor, legs straight, back straight: half hips "walk" forward, back can't bow, legs can't bend, and hands can't touch the ground. The above exercises are all helpful to reduce the thigh size.

19, put your legs together, put your hands on the wall, straighten your legs, extend your hips outward for 10 second, then close to the wall for 10 second, and repeat, which will not only make your hips curve, but also have the effect of abdomen contraction, and the lower abdomen will gradually flatten.

20. Open your feet and step on the elastic rope with shoulder width, put the rope on your shoulders with both hands, and squat down your hips so that your thighs and calves are at 90 degrees. Stand up straight after 8 seconds of rest.