The following actions are done 3 times a week, 20 times each time, and 5 actions are completed continuously as a cycle. Do three cycles. Take a 2-minute break in the middle of each cycle. As long as you stick to it, you will have obvious results. Action 1: Squat down, feet open, slightly wider than shoulders, toes abduction (abduction angle clock 1 1: 05 position), knees slightly bent, with the direction between the second toe and the third toe, upper body chest out and abdomen in, eyes forward, jaw contracted, and back tightened. When doing the action, squat your legs, keep your knees below your toes, and move your upper body slightly around your hip joint. Squat slowly with the strength of quadriceps muscle contraction, stop when squatting until the thigh is parallel to the ground, then slowly return to the starting position and stand up straight, but the knee joint cannot be locked, and the whole process should be completed at a constant speed. Pay attention to the breathing rhythm. Muscles exhale when they contract to the heart and inhale when they contract to the heart. Action 2: Squat your feet into a lunge and stand with your feet as wide as your hips. Feet in tandem, toes and knees forward, knees slightly bent, upper body chest and abdomen, back tightened, keep upright, perpendicular to the ground. Put a cushion under the knee joint of the hind leg to avoid direct contact with the ground to avoid knee joint injury. When doing the action, when the legs squat down, the knee joint should not exceed the toes, and the front leg should squat down parallel to the ground, and slowly resume straightening the front leg (to avoid joint locking), and keep the whole process at a constant speed, pay attention to the breathing rhythm and avoid it. Action 3: Squat your feet shoulder-width apart, step your feet to one side, bend your knees and squat, with your knees facing your toes, and don't exceed your toes. Squat until the thighs are parallel to the ground and the thighs are at a 90-degree angle. The other leg will go straight down, and the whole process will be completed at a constant speed. Pay attention to the breathing rhythm to avoid brain hypoxia caused by holding your breath. Action 4: Lie on your back and lift your hips. Lie on your back on the mat with your body completely close to the ground. Put your palms on your sides and keep your hands apart. Bend your knees 90 degrees, put your feet on the ground, and keep your feet shoulder width apart. Tighten your hip muscles and exhale to lift your hips off the ground, so that you can lift your body to the maximum. Stay 1-2 seconds, relax muscles and breathe back. Action 5: After kneeling, swing your legs, support your hands shoulder width apart on the mat, with your arms perpendicular to the ground, your fingers forward, your upper body upright, your back tightened, your legs kneeling on the mat, and the angle between your legs is 90 degrees. Straighten one leg, exhale and lift it to the upper part of the body, so as to tighten the gluteus maximus, and the thigh and body can be in a straight line after inhaling.