1. Lift the legs

Lie on your back, your hands are hip, stretching your legs.Lift both your legs to an angle of 90 degrees, then slowly lower.Perform 2 rounds, 10 times each.

2.

Lying on your back, the knee folded.Raise your hips so that from shoulders to knees form a straight line.Put your buttocks tightly, lift your feet over your hips.Sign back to the bed and alternate legs.

3.

Start with a kneeling position so that the wrist is under the shoulder, the knee is as wide as the hip.Raise your legs and kick to the horizontal until the hip.Repeat alternately with two legs.

4. Plank forearm

Start with Plank posture so that the legs are width of the hips and the body is on a straight line.Slowly raise your body's center of gravity, and your stomach pushes back.You can choose to repeat this movement quickly or hold for 10 seconds in each posture.

5. Bend people

Lie on your back, straighten your hands through your head.Inhale and slowly lift the body to form a 90 -degree angle, then return to the original position.Perform 3 - 5 rounds, each round 15 times.

6. Anti -pushing half cobra

Lie on your stomach, hands on both sides, pushing people up until the lower abdomen is a bit higher than the bed and returns to the original position.Do 15 times.

7. Turning people

Lie on your back, straighten your legs.Eat wide arms and squeeze down the bed to create stability.Raise one leg and gradually turn to the other leg.Maintain a little posture, lift your foot back to the center and lower your feet.Repeat alternately 2 legs.

8. Bend

Lie on your back, hold your heels close to each other and turn your toes out.Fold your knees, then straighten, repeat 3 rounds, each half about 10 times.Note to control motion so that the impact on the inner thigh muscles is best.

9. Lift your legs on your side

Lie on your side, stack your legs and slowly lift both legs.Hold this position for about 1-2 seconds then lower your feet but do not touch the bed.Perform 2 rounds, each 15 times each side.

10. In the thigh exercises

Lie on your side, use your arms to support your head.Fold your legs as shown in the figure and put it fixed in bed.Stretching your feet and lifting your feet, turning the circle.Repeat alternately with two legs.