First, put your feet together, knees forward and one hand on the railing. Hold the thigh and feel the strength inside the thigh. Stand on tiptoe with inner strength, this action stays for a while and feels the force on the inner thigh. Keep your ankles together, your knees together, your body bent forward, and the back of your ass is just above your heel.

Lift up the body by the strength of the inner thigh, and stop the squat after completing the two groups. Put your body down, stop in a squat after eight times, and then lift it up 1 cm, eight times. Then, the body will go up and down four times and then stop in the middle.

The pelvis and knees don't move, then move back and forth with the strength of the coccyx, train the stability of the core and swing the coccyx with the strength of the inner thigh, and finally stand up straight with your feet on the ground. After touching the ground, move your legs slightly and finally take a deep breath.

2, massage stovepipe

I sat on the bed with my legs kneeling on the ground and my hands around my legs. With the strength of the palm, press from bottom to top with your fingertips. When the leg muscles feel sore and the skin is slightly red, you can change the other leg to practice the above exercise. This stovepipe massage method can promote the blood circulation of the legs, and it can also keep the legs away from the troubles of fat and make the legs easily thin.

Step 3 sit-ups

Lie flat, cross your legs and put your hands behind your head, just like doing sit-ups. Take the lower abdomen as the midpoint, lift the upper body, and at the same time retract your feet forward until your elbows touch your feet.

This posture looks like crouching, when the mind should focus on the lower abdomen. Return to the original posture, repeat the above steps and do thirty. Don't underestimate this method. If you don't do ten, you will feel a little abdominal pain, and if you do thirty, you will sweat.

Step 4 ride a bike

Lie flat with your legs bent and lifted 45 degrees. Legs alternately extend and contract forward. (This posture is like the movement of your feet when riding a bicycle) Take a step forward and keep it at about 30-60 degrees from the ground for 5 minutes.

Step 5 Squat and swing your legs

Like squatting, the front side of the thigh will be very sour. At this time, you can also add a slight swing of the inner and outer thighs to exercise the muscles of the inner and outer thighs, five times in a row, each time 1 minute.