Pre-overlapping leg press

Sit on the ground with your legs crossed and your hands in front.

Press your body forward slowly, neck and head down. 15 to 30 seconds. Switch left and right legs, overlap. Do it again.

Beat the inner and outer thighs.

Sit on the ground, pat your legs, and gently pat the outside of your legs with your fists.

Then spread your legs apart and beat the inside of your legs with your fists.

Leg press lunge

Put your hands flat on the ground, roughly parallel to your shoulders, and stride forward and backward.

Press your hips down into a bow and arrow shape for 5 seconds, then lift your hips and do it again. Swap the front and rear legs and do it again, each side 10 times. You can finish one side first and then do the other. Pay attention to keep your hind legs and knees as straight as possible.

Supine stretching

Sit with your knees bent, your calves as close as possible to your thighs and hips, and your hands behind your back.

Lie down slowly until your body is close to the ground and your hands are flat beside you. Action lasts 15 to 30 seconds. Do it once a day.