1, keep lying on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.
2. Raise your right foot to the upper left as far as possible, pause in the air for a second, then put it down and change your left foot. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.
3. Keep a supine posture, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.
4. Stay on your back, with your legs open and shoulder width apart. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.
5, lie on your back, legs straight, heels together. Hands akimbo, eyes looking straight up, adjust breathing, slowly bend your knees to your chest, and finally slowly put down and straighten your legs. 15 times as a group, repeating 2-3 groups.
6. Lie on your back with your legs open and shoulder width. Keep your arms straight, keep your elbows close to your ears, lift your left leg and your right hand to straighten your upper body, so that your right hand touches the toes of your left leg 7 times each, and repeat 2-3 groups.
7, the former leg press, the initial pressure to the degree of pain you can accept, step by step leg press.
8. Lift your legs back, hold the table or bed with both hands, and lean your head back as far as possible when lifting your legs. Change legs every time 10 to 20 seconds, and lift legs 5 to 6 times a cycle.
The above methods should be exercised one hour after meals. Stick to it every day and you will definitely see the effect.