Methods/steps
(a), the front thigh
Stovepipe exercise 1: Stand upright, with right foot in front and 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.
Stovepipe exercise 2: Please sit on the floor with your feet together and your knees open. Keep your upper body straight and raise your hands horizontally forward. Then sit back on your hips. Group 3 repeats this action 20 times.
Stovepipe action 3: Stand upright, with legs 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) Rear thigh
Please stand up straight with your legs together, hold the back of the chair, and then lift your left calf backward and upward to feel the force of the muscles on the back of your thigh. Group 3 repeats this action 20 times.
(3), the inner thigh
Stovepipe exercise 1: Please 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.
Stovepipe exercise 2: If you have a suitable ball, you can try it. It should be effective. 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 20 times.
Stovepipe exercise 3: Stand up straight, put your legs together, then pull your left ankle with your left hand to make it as close as possible to your hips, keep this position for 30 seconds, and then change your other leg.
Stovepipe movement 4: You generally don't have the equipment as shown in the figure at home. You can do this movement 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 and do stretching exercises.