Lie on your back on the mat with your hands straight, palms down at your sides, legs together and knees bent.

Note: Try not to do it on the soft bed, otherwise it will be bad for the waist and affect the exercise effect.

Step two:

The abdomen is tightened, the neck is relaxed, the upper body is still, the legs move towards the body, and the thighs gradually approach the abdomen.

Step 3:

The left leg is close to the abdomen. While inhaling, slowly push the right foot upward. When pushing, the toes will be raised inward until the right leg is 90 degrees vertical.

Note: be sure to pay attention to the hook foot and push the leg vertically. Stretching the legs by hooking the feet can stretch the muscles of the calf and the back of the thigh, relax the fascia system of the calf, and make the muscle lines slender and soft. The process of kicking must be slow, let the muscles stretch slowly and give full play to the muscles near the knees, so as to effectively thin the knees and make the joints of the knees straighter and straighter.

Step 4:

After the right leg reaches the apex, straighten your toes (as shown in the figure), then exhale and breathe at the same time, try to keep your right leg straight to the ground and tighten your abdomen. The left leg is not moving.

Note: through the conversion of hook foot and extension foot, fully exercise the ankle, make the ankle slimmer and the calf slimmer.