First, lie on the bed, stretch your legs forward, bend your right leg across the left side of your left leg, put your left foot on the bed, hold your right knee with your left hand and fix it, and stretch your right arm to the right. Then the left hand exerts a slight force, pressing down the right knee, and at the same time turning the head to the right, looking to the right, stimulating and stretching the muscles of the right thigh, alternately exerting force several times.

2, chair stovepipe

Sitting at a desk during the last shift, the legs are easy to get fat due to lack of exercise. You can use the opportunity of sitting to do some exercise to lose weight and achieve the dual effect of eliminating fatigue and stovepipe.

Step 3 swing your legs on your stomach

Lie prone on the bed, bend your elbows with your arms, support the bed with your elbows, hold your chin with your palms, then leave the bed above the waist, put your legs together and bend your knees, lift and relax your calves so that they form a 90-degree right angle with your thighs, and flatten your pelvis so that your front abdomen, pelvis and thighs are attached to the bed. Then the left and right calves alternately swing in the upper direction, and the heel hits the hip. When swinging, the thigh muscles stretch and the knees leave the ground. Pay attention to put the calf back in its original position after the heel touches the hip, and try to keep the included angle between the calf and the thigh less than 90 degrees.