Slender legs 1) Half squat with load. Stand up straight, legs apart, shoulder width apart. Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest). Then squat down until your thighs are parallel to the ground. Group 3 repeats this action 20 times. 2) Step by step. Stand up straight, with your right foot in front and your left foot behind. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. Repeat 3 groups 20 times on each side. 3) Stretching action. Stand up straight, put your legs together, then pull your left ankle with your left hand to make it as close to your hip as possible, keep this posture 15 second, and then switch to the other leg. Stretching the legs is very important, which can prevent the legs from getting thicker after exercise and make the legs smooth. 4) Lie on your back with your legs apart. Lie flat on the floor with your back close to the floor. Lift your legs together and make a 90-degree angle with your upper body. Then spread your legs to the maximum and close them. Group 3 repeats this action 30 times. 5) Hold the ball in a sitting position. Sit on the floor with your hands behind your back and your upper body leaning back slightly. Bend your legs, put a ball between your knees, squeeze inward hard until you are exhausted, and then let go. Repeat this action for 3 groups, 20 times in each group. 6) Load the heel. You can do this with your bare hands or with a 3-5 pound dumbbell. Stand on tiptoe, stay at the top for 2 seconds, feel the force of calf muscles, and then put it down. Repeat this action for 3 groups of 30 times. After that, you must massage your calf, stretch your whole thigh, and stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased. Stand at attention with thin legs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.