Hold your head high, and then stick your head, shoulders, hips and heels to the wall; Clamp your legs hard and try to put your knees together. If it's too difficult, you can put a book between your knees now, and you can't keep it. You can increase the difficulty in the future and put a piece of paper.

2 Squat for 2 minutes.

Feet shoulder-width apart, then chest out and abdomen in, slowly squat down; At the same time, your knees should be slightly forced outward to ensure vertical downward; Ten times in a group, do three groups.

3 gluteal bridge 1 min

Lying flat on the yoga mat, let your feet be shoulder-width apart, which can slightly make your feet splay; The calf is vertical to the ground, and then the heel is used to push the ground; Support your body with the strength of your hips. You can get up faster, fall as slowly as possible, and don't completely sag your hips. A group 10 times, just do 2 groups.

4-side internal leg lifts 1 min

Lie on your side on the yoga mat, with one foot vertically in front of your body and the other leg as high as possible. Similarly, the starting speed is fast and the descending speed is slightly controlled. Don't let your legs fall completely; A group of ten times, one leg can be used for 30 seconds, and then the other leg is changed.

5 minutes lateral leg lift 1 min

Lying sideways on the yoga mat, abdomen; Hold one leg high in the air; Keep the other leg as close to that leg as possible, and it is best that the knees can touch each other; Three groups at a time, hold 10 seconds, and then switch legs.

6 Leg massage and relaxation 1 min

In fact, the O-leg is obvious because there are many muscles on the outside of the leg, which makes people feel that the leg is curved visually, so I will massage the muscles on the outside of the calf alone.