1． Leg movements (1) Up and down movements of the legs. Sit on a chair and do simple leg movements. This can achieve the effect of tightening the quadriceps muscles at the front of the thigh. Sit on a chair and relax your whole body. Slowly raise your legs flat, and then slowly lower them. Repeat about 10 times. Note: The most important thing is not to lift or lower quickly, but slowly, to the point where the leg muscles tremble. In addition, you can increase the number of times and the amount of exercise according to your own needs. You can place heavy objects such as sandbags weighing about 1kg on your heels. (2) Knock on the buttocks. This is an exercise that stretches the quadriceps muscles of the thighs. Start in the prone position, holding your hands under your chin. After tapping your buttocks lightly with your left heel about 10 times, switch to your right foot and do it about 10 times. Note: When the heel is close to the buttocks, the muscles should be fully stretched. (3) Single-leg side spread This is an exercise that makes the side of the thigh slimmer. Start in the supine position. Spread your legs as far as possible to the outside, and then slowly return to the position. Repeat left and right 10 times each. Note: Do not leave your back off the ground. Leg exercise (B) (1) Alternate stepping This is an exercise that makes the thighs slimmer. Start by lying on your back, like riding a bicycle, pedaling your legs alternately 40 times. Later, the speed will gradually increase, and the number of times can be increased to 150 times. Note: The fulcrum should fall on the thigh muscles and the leg muscles should be completely relaxed. (2) Cross-leg exercise is mainly used to make thighs that are too thick become thinner. Start by lying on your back. Lift your legs upward to form a right angle to your upper body, bend your knees slightly, press your left leg on your right leg first, then your right leg on your left leg, and do a cross movement quickly about 15 times. Note: Muscle relaxation and mastering the speed of the exercise. (3) Calf hamstring muscle exercise: Take one step toward the wall, bring your legs together and straighten them. Hold the wall with both hands, keep your body upright, bend your arms, keep your heels on the ground, and then return to the starting position. Do 15-20 times. Note: Breathe evenly and gradually increase the distance from the wall. (4) Bend forward and crawl. Bend your upper body forward, straighten your legs and arms, and crawl forward with your hands on the ground. First use your right hand and left foot, then crawl 10-15 meters with your left hand and right foot. You can also lift your heels and crawl. Note: Breathe evenly and keep your legs straight while crawling. 3． Leg Movements (1) Heel rise and fall Start by standing with your feet together and letting your hands droop naturally. Stand on tiptoes and put them down. Repeat 30 times. Note: Don't go too fast. (2) Lie on your side and raise your legs. Lie on your right side, support your right elbow, place your hands flat on the ground, and tighten and straighten your toes. Lift your left leg sideways and lower it. Do 16 times. Then switch to lying on your left side. Note: Do not make contact with the other leg each time you lower it. (3) Lie on your side and raise your legs. Repeat the previous action, but hook your toes into a hoe shape. (4) Lying on your side and swinging: Lie on your side, bend your right leg to keep a line with your upper body, straighten your left leg, tighten your toes, about 10 centimeters off the ground, and swing back and forth 10 times. Do it with your right leg. Note: Straighten your legs during the swing. (5) Swing while lying on your side. Repeat the previous action, but hook your toes into a hoe shape. (6) Lift your legs after lying prone. Support your right elbow, stretch your left arm in front of your body to support the ground, straighten your legs, and raise your left leg above your right leg. Do this 10 times. Change your right leg and do 10 times. Note: Lift your legs as high as possible. (7) Single-leg kick: Stand with your feet together, hold the table with both hands, your body in a line, bend your left leg at the knee, and push your right leg hard, do 32 times. Do it with your right leg. Note: Kick off strongly and provide cushioning when landing. 4. Leg movements (1) Positive leg pressure: Straighten one leg to support the body, straighten the other leg and place it on an object of appropriate height, with the supporting foot facing forward. Bend forward toward the body and hook your feet at the same time, so that your chest is pressed as close to your legs as possible. Do it 20 times and stop for a certain period of time before switching to the other leg. Note: Both legs must be straight. (2) Side lunge leg press. Move the center of gravity to the left, bend the left leg as much as possible, straighten the right leg, do it 20 times, then switch to the right leg. Note: You can maintain this posture for a certain period of time. The above are four simple combinations of leg exercises. There are many ways to do leg exercises, but generally people who do not exercise regularly can achieve the desired results by using the above four sets of exercises. In addition to the above four groups of exercises, there is another way to make thighs slimmer, which is to use massage.

This method can be used after taking a bath or before going to bed at night. It can not only make the thighs thinner, but also have the effect of recovering from fatigue. No matter what part of the body is being massaged, the principle is to proceed from the nerve endings to the center of the body. 5. Thigh massage: Place your palms on both sides of your thighs, and gently rub the skin from the knee joint to the end of the thigh. This is the light rubbing method. Its function is to facilitate the return of blood and lymph, eliminate fatigue, and metabolize waste. Do this about 5 times. Then separate your thumb and four fingers to hold the thigh like a grasp, and massage upward from the knee in small circular motions. Use your wrist to move rhythmically, draw circles 2-3 times in each place, and move your hand upward little by little. You can massage the muscles when drawing circles, but don't use too much force. Use the circular motion method to massage the front, side and back of the thigh repeatedly. Do it 5-6 times, then switch to the other leg after finishing one leg. Massage is a better method, and the effect will be better if combined with the acupressure points below. Acupoint acupressure: The acupoints include Weizhong point and Xuehai point. Weizhong point: located in the center of the fold behind the knee. Use the middle fingers of both hands to press this acupoint. After about 2-3 seconds, press the left and right legs 10 times each. Xuehai point: It is located on the inner thigh. It is about 5cm from the inner edge of the amine bone to the back and upper part of the inner thigh. Press it with your thumb about 10 times. Its function can not only make thighs slimmer, but also have obvious effects on gynecological diseases such as waist and leg pain, irregular menstruation