Long and beautiful legs 1) Half squat with weight. Stand upright with legs shoulder-width apart. Hold a fitness bar with both hands on your shoulders (if you don't have one, you can cross your hands in front of your chest). Then squat down until your thighs are parallel to the ground. Repeat this action for 3 sets of 20 times. 2) Lunge. Stand upright with your right foot in front and your left foot behind you. The left knee is slightly bent. Then do squats, paying attention to maintaining balance when squatting. Repeat 3 sets of 20 times on each side. 3) Stretching action. Stand upright with your legs together, then use your left hand to pull your left ankle as close to your buttocks as possible, maintain this position for 15 seconds, and then switch to the other leg. Stretching the legs is very important to prevent the legs from becoming thicker after exercise and to make the legs smooth. 4) Lie on your back and spread your legs. Lie flat on the floor with your back flat against the floor. Lift your legs together, forming a 90-degree angle with your upper body. Then spread your legs as far as possible and then close them again, repeat this action for 3 sets of 30 times. 5) Hold the ball while seated. Sit on the floor, put your hands behind your body and lean your upper body back slightly. Bend your legs, put a ball between your knees, squeeze inward until exhaustion, and release. Repeat this action for 3 groups, 20 times each. 6) Heel raises with weights. You can do this exercise with your bare hands or with 3 to 5 pound dumbbells.

Stand on tiptoes, stay at the highest point for 2 seconds, feel the calf muscles working hard, and then put it down. Repeat this action for 3 sets of 30 times. Be sure to massage your calves and do some stretching afterwards.

Note: The above 6 movements constitute a good leg training program. It is best to add 30 minutes of aerobics. This way you can lose fat and shape your body. It is your best choice to get a slender and strong figure. Why don’t you act quickly? Our slogan is: one hour of fitness every day, healthy work for fifty years, and a happy life for a lifetime! Come on, come on, come on!