1) Stand in a big shape, with your feet slightly wider than your shoulders and your toes pointing outwards.

2) Hold hands with each other and then straighten, bend your knees and sit down for 2 seconds.

3) Keep the upper body moving, with knees down for 2 seconds, from 1) to 3) Do 10 once.

Note: this action is suitable for people who lack exercise. After warming up, they will feel a pulling feeling in their thighs at first, which is normal.

Method 2

1) Lie on your side, with your right elbow supporting your upper body, your left foot flexed, your right foot straight, and your left hand on your left knee.

2) Lift your right foot until your calf leaves the ground.

3) Kick the right foot outward hard, and then keep this action for 5 seconds.

Method 3

1) Put your feet flat and take a towel around the bottom of your right foot with both hands.

2) Pull the towel up with your right foot until your toes are level with your waist, and keep it for 2 seconds.

3) Pull up the right foot until the toe is higher than the toe, otherwise keep this action for 3 seconds.

Method 4

1) Lie on your side with your feet straight and your right elbow flat to support your upper body.

2) Slowly lift your left foot at a 45-degree angle and keep this action for 5 seconds.

Method 5

1) Lie flat on your upper body with your feet tilted up at a 90-degree angle.

2) Hold the waist gently with both hands and push it upward until the waist leaves the ground, and keep this action for 5 seconds.

Method 6

1) Bend your feet, put your knees on the ground, and put your palms flat to support your body.

2) Pull your right leg outward, keep your knees bent, and pull your thighs up to waist level for 2 seconds.