1. Sit in a chair, straighten your legs to keep your feet at a certain distance from the ground, straighten your toes and keep this posture for 5 seconds.

2. Keep your toes straight and your feet at a 90-degree angle, so that the tendons of the heel and calf can be stretched out for 5 seconds.

3. Rotate your feet with the strength of your ankles and tighten the muscles of your calves.

4. Touching the ground with your toes when going up the stairs and raising your heels can tighten your leg muscles well.

5. Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times.