1, open your feet shoulder width, and bend your right foot back slowly.

2. Grasp the right ankle with your left hand and push your hips forward to strengthen thigh extension. Stay for 5~ 10 second and repeat for 3 times.

Thigh extension

1. Feet shoulder-width apart, and step forward with your left foot. 2, toes up, hips back, feel tight behind the thigh. Stay for 5~ 10 second, change sides and repeat for 3 times.

Hip extension

1. Open your feet shoulder width and lift your right foot above your left knee (just like crossing your legs, it's ugly! But if you want to have a good-looking ass, you have to rely on it.

2. Sit down on your hips and lean forward slightly.

3. Stretching will be tight. Stay for 5~ 10 second, change sides and repeat for 3 times.

Slender legs ~

A. Sit in a chair and straighten your legs or one leg, parallel to the ground.

B. originally, the pedal was 90 degrees from the ground. Press down slowly and forcefully until it is parallel to the ground, and keep still for five seconds.

C, slowly put the pedal back in place, at 90 degrees with the ground. After repeating the action ten times in a row, you can take a short rest and then move on to the next round. You can feel the calf muscles obviously stretching.

D. It is recommended to do three or four rounds a day, and you can see the effect of progress after half a month.

Practice the front thigh ~

A. The legs are slightly spread out, and the two skirting boards are shoulder-width, showing a small splayed state.

B. The upper body and waist should be straight, and the knees should be gradually bent into the shape of squatting and sitting, that is, when the thigh is at a 45-degree angle with the ground, stop for 5 seconds. At this time, you can feel the muscles on the front side of the thigh exerting force.

C. Slowly straighten your knees and return to the standing position. In this process, just relax your hands naturally.

D. After repeating the above actions continuously from 10 to 15, you can take a short rest before moving on to the next group. E. it is recommended to do it once or twice a day.

Another "lazy" coup (created by Xuan Si) ~

A Relax and lie flat on the bed, bend your feet 60 degrees and stick your feet on the bed surface. B. Lift your right foot and put your right calf on your left knee, which is the same as the above ingenious tricks of other busy people, and can achieve the effect of pressure massage without too much effort. Therefore, as long as "the front, back, left and right sides of the right calf", the part that you want to relax can move at will on the left knee. C. You can also keep the right calf bent and stick the right foot board on the bed surface. Lift your left foot and pat the back of your right calf with your left forefoot to relax. Another technique is to keep the right calf bent and the right foot plate attached to the bed surface. Lift your left foot, press the "front side of the right calf" with the "left heel" and relax. E. Compare the left calf massage with the right calf massage program, and so on.

Thinner thigh

Lie flat, straighten your legs, and lift at 90 degrees to the bed surface. Spread your legs slowly in the air like scissors, stop for 5 seconds, then close your legs and do it 10 to 15 times in a row. Do one or two rounds a day.