Posture A: Stand upright with your feet together.
Exercise A: Inhale deeply through your nose as you slowly bend your knees, keeping your arms extended forward and parallel to the ground. Lower your body until your thighs are parallel to the floor, and try to hold this position for as long as possible. Be mindful not to lift your heels or toes off the ground, ensuring that your knees stay close together. Then, gradually straighten up while exhaling. If it feels difficult to hold your breath initially, breathe normally until you gain enough practice to do so comfortably while holding your breath.
Posture B: Stand tall with your feet together and your heels raised, balancing your weight on your toes. Spread your arms out to the sides.
Exercise B: As you inhale, bend your knees outward without sitting back on your heels. Hold this position and try to retain your breath for as long as you can. When rising back up, exhale slowly. At first, if holding your breath proves too challenging, breathe normally and repeat the movement five times to build practice.
These exercises strengthen and tone the thighs, improving endurance for covering long distances without fatigue. Thin limbs will gain healthy tissue, while excess fat on flabby limbs will decrease. With consistent effort, you can observe lasting improvements within a short period.