1.ในท่านี้จะช่วยกระชับต้นขาและช่วยล

1st. Position will help tighten the thigh and lower leg. By standing straight and spread your legs out in moderation. Then tiptoe up to the calf felt tight at the 1-20 in this position to do so about 20 times
2.In this manner will reduce the inner thigh. To stand up and put a hand to the other room or island flap based on the right. Then swung one leg completely. Crank up - down. I do this about 30 times in
3.Standing in water or swimming. Then lift the leg up to hit the water touched the edge of the pool. Then swing the leg back and forth to each side. To do this, alternately about 30
4 times.Sit down on the floor, legs stretched straight. Then slowly lift both legs up. Legs to hit the switch for about 50-100 times
5.Lying flat on the ground. Raise both legs stretched straight up and hold for 3 minutes, then fold the legs apart and leg massage. To do this, switch back and forth approximately 20
6.And supine leg length. Using restraints at the bottom of the hand or lean it will not help, not hurt. Then slowly lift both legs up. Cycling in mid-air as 100
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1. in this posture helps to tighten thighs and reduce a brisk. By standing straight and then spread outward, enough for about. And then, finally, tiptoe feet until you feel tension at a brisk 20-1 count in this port about 20 times
2.In this port reduces the inner thighs, stand straight, then remove the tool room or other holder flap island according to preferential. And then fling a leg up-down inordinately in this port about 30 times
3.Stand in water or swimming. After that, lift the legs up, hit the water, remove the hands touch the edge of the pool. Then lift legs to hurl back one at a time, alternating sides, approximately makes 30.
4.Sit down on the floor, legs stretched straight. After that, gradually lifting the legs on both sides. Hit the legs go back to about 50-100 quarter.
5.Lie down flat on the floor Lift the legs on both sides should hold up to 3 minutes and then split the legs apart and then switch legs, close by in the Valley with the back and forth about 20 times
6.Long legs stretch and lie with a pillow up on the bottom, or use a tool to support it will hurt not help. Then slowly lift both legs. Central air conditioner cycling like 100 times

1. In this pose will help strengthen the thigh and calf, help reduce the standing and spread his legs to hop on one foot, to some extent, then, that he felt his feet up to the top of the calf strain in 1 - 20 in this position, approximately 20 times
2.In this pose will help reduce the thigh of the island, and stood in his hand, and then take a screen room or on top of the other, then we're going to add one of his legs, going up and down in this position for about 30 times,
3.standing in the water or swim after that, Leg Lift struck the water with his hand, touch the edge of the pool, and then lift the legs swinging to and fro, step-by-side, making switching between approximately 30 times
4.He sat down on the floor with your legs straight, after that, gently lift the two legs up to your legs, alternating with approximately 50 - 100 times
5.lay down on the floor and lift both legs stretched out straight, and hold for 3 minutes, then let stand out from each other. And then to shut up close by to make switch to go to approximately 20 times
6.to lie on one's back and stretched out his legs with long strides by using pillows or use your hand on the bottom of the punch that it will help, not hurt, then gently lift the two legs in mid-air, like cycling
100.