Sit in a sturdy chair (without wheels). Put your feet on the ground so that your knees are at 90 degrees to the ground. Put a pillow on the inner thigh. Exhale when you pinch the pillow, as if you are squeezing the filler out of the pillow. Hold for one minute and breathe normally. Relax and enter the second action.

Sitting hand and knee resistance exercise (acting on the outer thigh and buttocks)

Sit in a sturdy chair. Put your feet on the ground so that your knees are at 90 degrees to the ground. The palm is near the outside of the knee. Keep the head and arms stable, so that the palms and knees are opposite, as if letting the knees push the palms away. At the same time, the palm pushes the knee inward to prevent the knee from pushing the palm away. Keep muscle isometric contraction 1 min, and breathe normally. Relax and continue with the third move.

Sit-ups and leg lifts (acting on the front thigh)

Sit in a sturdy chair. Feet on the ground, knees at 90 degrees to the ground. Hands on both sides of the chair. Lift your right leg and exhale as you stretch forward. Hold for 30 seconds and keep breathing normally. Inhale when your right leg is lowered, and lift your left leg when you exhale. Hold for 30 seconds and keep breathing normally. Relax, and then do the fourth move.

Sit on the bridge (acting on the back of the hip)

Sit on the edge of a sturdy chair. Put your feet on the ground so that your knees are at 90 degrees to the ground. Put your palm on the edge of the chair. Exhale when lifting your hips and let your hands and feet support your whole body. Keep your hips up and make your body look like a bridge. Hold for 20-60 seconds and keep breathing normally. Relax and continue the first step.