1, lying on the mat, knees bent, legs and thighs at 90 degrees;

2. Hold your hands on the ground and lift your upper body slightly;

3. Keep the upper body still, straighten one leg up and take it back. Repeat this 20 times.

Tip: In the process of stretching your legs upward, your thighs must drive your calves. Keep your upper body still during the whole process. Don't use the strength of the abdomen and other parts, otherwise it will have no effect.

Action 2

1. Kneel on the mat and support the ground with palms and knees;

2. Straighten your back, keep your eyes on the ground, bend your knees and lift your legs, and feel the strength of tightening your thighs and hips;

3, the calf and thigh always maintain a 90-degree posture, and the body should not shake;

4. Do the left and right legs 20 times each.

Tip: Many girls like to straighten their legs when doing this action. In this case, they exercise the muscles of the buttocks rather than the muscles of the thighs, so remember that the calves and thighs always maintain a 90-degree posture!

Action 3

1, upright, hands akimbo, back straight, exhale and inhale;

2. Lift your left leg and do leg lifts forward, left and backward. You don't have to lift it very high, just 30 degrees off the ground.

3. Repeat the left and right legs 20 times each.

Tip: The key point of this action is that the back must be straight and not hunched. The leg lifting process must be thigh strength!

Action four

1, stand upright, cross your hands in front of your abdomen, spread your legs as far as possible, and point your toes outward;

2. Straighten your back, slowly squat until your thighs are parallel to the ground, keep moving for 3 seconds, and then stand up;

3. Repeat this action for 20 times.

Tip: This action can eliminate the fat at the root of thigh. Doing it often will make the thigh muscles firmer!