Warm-up exercise: Pelvic exercise is a basic leg exercise, which can make the leg lines beautiful in just one week. Magic leg exercises make you confidently put on a mini skirt 1 and exercise the muscles between thighs and buttocks. After lying flat, arch your feet first, and then lift your right foot to your chest. 2. The muscles in the inner thigh can only be moved by stretching until the first 1 step is completed, then the posture of arch foot is restored, and then the right foot is stretched towards the floor. 3. Then stretch the hip muscles and press the right foot against the floor. The left hand can help stretch the muscles of the lower body. 4, began to stretch the muscles of the calf body kneeling on the floor, hands straight forward, head down, feet bent in the direction of hips. Point 1: plantar compression and ankle stretching practice beautify the curve, expand the active area of the ankle and make the ankle thinner 1. Start the preparatory action, arch your hands and lift your toes slightly. 2. Use the strength of the waist to twist your body. At this time, the waist should be forced so that the curve of the waist can be exercised. 3. Next, the movement of changing the other foot is opposite to the rotation direction. Which way you turn your body, which foot goes backwards. The second point: make the swollen calf thinner! The muscles inside and outside the calf can thin the calf 1, stretch the inside of the calf, stand on the toes of your right foot, bend your right knee, and the width of your feet is shoulder-width. Bend your elbows horizontally at 90 degrees and keep your feet still. 2. Stretch the muscles of the back side, turn your body around for 5 seconds with the strength of your waist, then change your feet and do it three times each. 3, calf stretching exercises put a thick book on the floor. Put your toes on the book for 20 seconds and don't bend your knees. 4, calf stretching exercises to maintain the posture of 3, the upper body slowly leans forward, feeling that the whole calf is stretched, do it for 3 times. 5, calf stretching exercises will raise the heel and rest for 5 seconds. Step 1-3 is repeated 5 times. Point3: Soften joints to remove fat, rotate the knee joint to remove orange peel tissue 1, slowly move the knee joint with legs together, keep your toes straight, sit on the floor, and put your hands behind your back to support your body. 2. Correct the knee joint to make the fat disappear and bend the right foot. 3. Eliminate the fat around your knees and straighten your right foot quickly and forcefully. Colleagues bend your left foot. When straightening your feet, the back of your knees and calves should be connected to the floor. Do the left and right feet 30 times each. Point 4: Exercise the inner leg muscles and straighten the O-leg. Exercise the muscles inside the leg and shape a straight curve 1. Press your knees to improve the muscle strength of the inner thigh and straighten your feet. Knees facing forward, toes facing outward. 2. Stretch the leg muscles. Open your knees outward and move your upper body down. 3. Exercise your muscles correctly, straighten your feet, move your upper body online, and tilt your knees inward. 4. Exercise the muscles of the inner thigh to return to the original posture, pay attention to the fact that the hips can't lean back, and the lower abdomen is hard, and do it repeatedly 10 times.