Keep standing, with your right foot in front and your left foot behind. The left leg knee is slightly bent.

Then do squats, pay attention to keep your balance when squatting. Repeat 3 groups 20 times on each side.

Please sit on the floor with your feet together and your knees open.

Keep your upper body straight and raise your hands horizontally forward. Then sit back on your hips.

Group 3 repeats this action 20 times.

Action 3: Stand up straight, legs apart, shoulder width apart.

Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest).

Then squat down until your thighs are parallel to the ground. Group 3 repeats this action 20 times.

2. Rear thigh (left) and inner thigh (middle and right)

Action 1: Please stand up straight with your legs together. Pull the chair back. Then lift the left calf backwards and upwards.

Feel the muscles in the back of the thigh exert force. Group 3 repeats this action 20 times.

Please lie flat on the floor with your back close to the floor. Lift your legs together and make a 90-degree angle with your upper body.

Then spread your legs to the maximum and close them. Group 3 repeats this action 30 times.

Action 3: Sit on the floor, put your hands behind your back, and lean back slightly.

Bend your legs, put a ball between your knees, squeeze inward hard until you are exhausted, and then let go. Repeat this action 20 times.