The simplest and most basic
1. Squats 100 times. Keep your upper body upright, bend your legs, squat, and then stand. Never bend over. 3 groups, 3-5 minutes apart. Stick to it every day.
2. Running is the most basic way to exercise your legs. Run 1000m or 2000m every day. Don't run too much or too slowly.
Comprehensive sports
1. Football, good choice.
Tennis still needs running.
swim
concentrate one's attention
Never sit down after strenuous exercise, your ass will definitely become a big ass. You must walk, rest and breathe. These adjustments are almost finished before you can sit down. Thigh: 1: Relax, stand up straight, and lift your left leg forward. 2: The left leg is straight to the back of the body. 3. The left leg should be as forward as possible, the thigh should be parallel to the ground, and the right leg should be backward. At the same time, put your hands behind your head, press your upper body down as far as possible and stretch your thigh muscles for 5 seconds. Then change your right leg and repeat the same action. Repeating group 10.
Leg: 1: Keep your upper body straight, sit in a chair, slowly lift your left leg so that it is parallel to the ground for 5 seconds, and put your hands on the chair to support your body. 2. Keep the posture of Action 2, and at the same time stretch your toes upwards for 5 seconds, feeling that the calf muscles are stretched. Then change your right leg and repeat the same action. Repeat 10 group 1, thin inside and outside thighs.
Starting from standing at attention, open your feet about 70 cm and put your hands on both sides of your legs. Turn right 90 degrees around your feet, then return to the starting position and do it again in the opposite direction. At the beginning, pay attention to the muscles of the inner and outer thighs, and twist back to the original position at a speed of 1 time within 2 seconds. The goal is to do it five times in 10 second.
2. Before and after thin thighs
Stand at attention with your hands on your waist. On the count of 3 seconds, lift your toes and bend your knees as much as possible. At this time, pay attention to your balance and the muscles in the front thigh. Lift your toes for 2 seconds, return to your original position, and pay attention to the back of your thighs. The goal is to do it twice in 10 second. Don't rush for success, exercise within your tolerance.
3. Front side of thin thigh
Stand at attention with your hands on your waist. The number of sides is 1 2, and the right foot takes a big step forward. At this time, you can lift the heel of your left foot. Pay attention to the muscles in the front thigh. On the count of three, return to the first position. Count to 1, 2, 3, and do it again with the other foot. At the beginning, the goal is to do it three times in 10 second, and then gradually get used to speeding up.
I recommend several fruits that can help you beautify your legs: bananas, apples, papaya, celery and tomatoes. These fruits have the function of reducing swelling and weight. Then give me the simplest way: run every day, then eat less, eat less staple food and eat more fruit, OK.