(1) Legs move up and down. Sit in a chair and do simple leg movements.

Effect: the quadriceps femoris is tightened on the front side of thigh.

Method: Sit in a chair, start with the whole body relaxing, slowly lift your legs horizontally, and then slowly fall down. Repeat about 10 times.

Note: Don't lift it quickly, but lift it slowly until the leg muscles tremble. In addition, you can increase the number of times and increase the amount of exercise according to your own needs, and the heel can bear about 1kg (such as a big dictionary).

(2) Knock on the hips

Effect: Stretch quadriceps femoris.

Methods: Prone position, hands clasped under chin. After the left heel slaps the hip about 10 times, change the right foot about 10 times.

Note: when the heel is close to the hip, fully stretch the muscles.

(3) Open one leg on one side.

Methods: Start from supine position, spread your legs outward as far as possible, and then slowly restore. Repeat left and right 10 times.

Note: Don't leave your back on the ground.

(4) Step alternately

Effect: Thinner thighs.

Methods: At the beginning of supine position, like riding a bicycle, the legs alternately step for 40 times. Then speed up gradually, and the frequency can be increased to 150 times.