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Step 1: Hold a drinking bottle in each hand, with both arms hanging down naturally at your sides, legs together, and standing straight with your back straight.
Step 2: Keeping your upper body straight, while exhaling, slowly take a big step forward with your left leg, shift your weight to your left foot, bend your left knee and squat down. Be careful not to touch the right heel. Then, while exhaling, slowly return to the original standing position. Then step right forward and repeat the above action. Repeat 10 times on each leg.
Step 3: Hold still for a few seconds in a half squat position, and then return to the original standing position while exhaling. Hold a drinking bottle in each hand, hang your arms down at your sides, stand with your legs together and your back straight. Note: This action is very effective for tightening the inner thigh muscles, and its focus is on the movement of the body’s center of gravity; when the upper body tends to step forward with the foot, the center of gravity should be shifted to the front. Be careful not to take too large steps, if the steps are too large, it is easy to lose balance when returning to the original position.
soft exercise 2
Step 1: Stand with your feet shoulder-width apart, straighten your back, hold a drinking bottle in each hand, and lift it to your shoulders. Be careful not to bend your wrists at this time.
Step 2: While breathing in, bend the hip joints and knees on both sides, and slowly squat down. At this time, pay attention to the direction of the knees and the toes; when the squat until the thighs and the floor are parallel, exhale and slowly return to the original position. standing posture. Repeat 10 times.
Step 3: Put your hands and knees on the ground and take a prostrate position. Squeeze your jaw, slowly raise your foot, as high as you can, bend your knees slightly, and lower it slowly. Switch feet to do the same action, alternating feet 10 times each. Note: This action can tighten the front thigh and buttocks muscles. The key point is that when squatting, pay attention to the buttocks should be protruding back, and the knees should be bent in the same direction as the toes. Don’t use too much force to avoid burdening your knees, and stop squatting when your thighs are parallel to the floor.
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