Preparation: Sit on the mat, knees bent, hands behind your back, keep your body balanced and your upper body upright. Note: Bend your knees so that your thighs are at right angles to your calves and your thighs are as close as possible. S 1: Start with the preparation posture, keep the lower body still, and the upper body leans to the right first, and keep it 15 seconds when it reaches the maximum; S2: Then return to the original position, keep the lower body still, and slowly lean to the left, keeping the maximum of 15 seconds. Stand, bend your legs, abduct, keep the support upright, lift the movable leg and abduct, and move one leg alternately. 10 ~ 15/ leg/group. Note: Keep your body and support legs upright, your waist and abdomen straight, and your hips tightened. The thigh of the exercise leg is parallel to the ground, and the calf is vertical to the ground. Just abduct the muscles outside the thigh and tighten the buttocks (the abduction angle of the leg will vary according to the flexibility). Squat upright with arrow steps, step down and squat before moving legs, and move legs repeatedly alternately. 10 ~ 15/ leg/group. Precautions: Keep the upper body upright, tighten the waist, abdomen and buttocks, the thighs are parallel to the ground, the calves are vertical to the ground, and the arms are akimbo or gently support the exercise legs to maintain balance. Load can be carried out according to personal strength (lifting heavy objects and raising the height of hind legs). Bend down and kneel on the leg lift pad, lift the exercise leg backward, and move one leg alternately. 10 ~ 15/ leg/group. Note: You can support your body with straight arms or elbows. Don't arch or sink your back. Tighten the waist, abdomen and buttocks. After exercising your legs, lift them to your hips and the back of your thighs and tighten them (the height of your legs will vary according to your flexibility). Control your legs when exercising, and don't throw your legs backwards.