1. Stretching.
Two arms droop, one leg squats down (or stands straight), the back stays straight, and the other leg extends backward until it is parallel to the ground; Or at the same position, extend the other leg to the side until it forms a 90 degree angle with the body, and do 3 groups on each leg, 10 times for each group.
2. Simulate cycling.
Lying on the bed, lift your legs and body at 90 degrees, and draw 200 circles upward like riding a bicycle. Then lie down and lift your legs (or put them on the wall), open them on both sides and close them again, just like scissors, and keep doing it for 10 minutes.
3. Pressing leg.
There are front leg, side leg and rear leg. Among them, the side pressing leg can best exercise to the inner thigh. With the body side facing the support, the left leg is upright, and the toe is slightly turned outward into a figure of eight. The right leg is raised, and the heel is placed on the support with the toe raised. Pay attention not to bend the knees of your legs. If you can't stand steadily, you can choose a lower table, but try to keep the movement standard. The hips should not protrude forward or backward, and the upper body should be upright and pressed to the right side. People with good flexibility can reach their toes with the other hand. Gradually increase the strength, feel the pain and stretch of the waist and the inner side of the thigh root.