Objective: to exercise the muscles of the inner and outer thighs and waist so that these two parts will not be bloated and slack.

Method: Prepare posture-lying on the right side. The right elbow and left palm support the upper body, the right calf is bent, and the left leg is straight and touches the ground.

Action: After counting for one hour, the left leg is raised slightly higher than the head; Restore the preparation posture when counting to two; Repeat 5- 10 8 beat, then lift the left leg, static 1O seconds; Repeat in the opposite direction.

Tip: Don't shake your legs when lifting and restoring them. You should consciously control your legs, and the lifted legs must be straight.

Bend your legs on your stomach

Objective: To exercise the biceps femoris so as to tighten the muscles.

Method: Prepare for prone position. Straighten your legs together and support them with your elbows. Lift your upper body 45 degrees.

Action: After counting for an hour, the two calves bend upward and hook the legs; Count to two and return to the preparation posture; Repeat 5- 10 8 beats.

Tip: When the calf bends upward, be sure to hook the leg and keep the heel as close to the hip as possible, so that the biceps femoris can fully contract; Don't shake your legs when you bend down to recover your calves.