Step on the bike backwards, hold up your ass with the strength of your waist, and step on your feet in the air. Pay attention to the position of your hands, keep your hands parallel, help your body balance and support, and avoid sports injuries.

Step 2 kick and lift your hips

Kicking and hip-lifting legs should not be kicked back too fast. Try to stretch to your limit, pause for 5 seconds and then return to your original position. Do 10- 15 times at least every time.

Step 3 Squat and swing your legs

Half-squatting posture is like squatting, and the front side of the thigh will be very sour. At this time, you can add a slight swing of the inner and outer thighs to exercise the muscles of the inner and outer thighs, a total of 5 times, each time 1 minute.

Step 4 stab

Lunges strengthen the muscle strength of the front thigh and extend the muscle lines of the back thigh, which can lengthen the whole leg lines from the beauty of the thigh to the beauty of the calf. Left and right feet 15 times, each lasting 10 second.

Step 5 lift your legs sideways

There is no need to go into details about the common leg lifts. It should be noted that the buttocks should be retracted inward, and the whole body should be in a straight line as far as possible, and the fluctuation range should not be large. The point is to be slow and light. This action can be done conveniently while watching TV, and it will be more effective to remember it several times.