Upright, right foot front, left behind. His left leg slightly bent knee. Then do squatting exercises, pay attention to maintain balance when squatting. Repeat three groups on each side 20 times.

 Action 2:

 You sit on the floor, feet together, relying on their knees outside the open. Upper body remain upright, their hands raised forward in the level. Then sit back and buttocks. Repeat this action three groups 20 times.

 Action 3:

 Upright, legs spread apart shoulder width, etc.. Holding a stick with both hands placed on the shoulders of fitness (if not, you can cross with both hands reportedly chest). And then squat until thighs parallel with the ground. Repeat this action three groups 20 times.

 Posterior thigh 

 Legs and feet close together you upright, hand on the back of a chair, and then lift the left leg backward at the top, feel the back of the thigh muscles in force. Repeat this action three groups 20 times

Thigh

 Action 1:

 Ask you to lie flat on the floor, back close to the floor. Legs and feet close together and lift up with the upper body into a 90-degree angle. Then maximize the separation of the legs and then close up, repeat this action three groups 30 times.

 Action 2:

 If you have the right ball can try, it should be very effective. Sitting on the floor, his hands As for the body, the upper body slightly backwards. Legs bent, knees between two folders a ball, forced inward squeezing until exhausted, release. Repeat this movement 20 times.