转动伸展。背部着地平躺，一条腿向上升呈90度，保持住。
Rotational stretch. Lie flat on your back. Bring one leg up to a 90-degree angle and hold.
试试看狗趴式和腿向上靠墙式吧（这些姿势都可以在瑜伽网站上看到）。
Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites).
但只要轻微地向上改变一下，走在一个10度的斜坡上(把一辆单车倾斜)就能快速启动你的能节去调节并纤细你的腿——同时绷紧你粗大的一端。
But just changing it up slightly and walking on a 10 degree incline (incline a treadmill) can jumpstart your ability to tone and slim your legs... as well as tighten your butt.
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