Effect: the quadriceps femoris is tightened on the front side of thigh.

Method: Sit in a chair and start to relax. Slowly lift your legs flat, and then slowly fall. Repeat 10 times or so.

Note: don't lift it down quickly, but lift it slowly until the leg muscles tremble. This is the most important thing. In addition, you can increase the number of times and increase the amount of exercise according to your own needs. Heel can put the weight of 1kg (such as a big dictionary, etc.). ).

(2) Knock on the hips

Effect: Stretch quadriceps femoris.

Methods: Prone position, hands clasped under chin. After tapping the hip with the left heel for about 10 times, change the right foot for about 10 times.

Note: when the heel is close to the hip, fully stretch the muscles.

(3) Open one leg on one side.

Effect: Thigh side becomes thinner.

Method: Start in supine position. Try to spread your legs outward and then slowly restore them. Repeat l0 times left and right.

Note: Don't leave your back on the ground.

(4) Step alternately

Effect: Thinner thighs.

Methods: Starting from lying on your back, do your legs alternately for 40 times like riding a bicycle. After that, the speed will gradually increase, and the number of times can be increased to 150.

Note: the fulcrum should fall on the thigh muscles, and the leg muscles should be completely relaxed.