1. Lie on your back on the bed, slowly lift your feet together, and slowly lower them when they are at 90 degrees to your body (don't bend your knees, and don't use force on your shoulders and arms).

2. Stop at a place 30cm away from the bed surface, wait for 1 min, and do it 10 times.

Matters needing attention in leg lifting practice before going to bed: the initial stop time is about 15-30 seconds, and the time is gradually extended to 2 minutes.

The effect of leg lifting exercise before going to bed with thin hips and waist: it can make the knees smaller, lift the hips and waist stronger, and the fat in the lower abdomen and lower abdomen disappear.