Bed leg kicking exercise can help lose weight. In order to achieve different training effects, you can use the seated leg kick machine to perform training of various intensities and forms. If you want to increase thigh strength and muscle circumference, you can choose a heavier weight and do 6 to 12 times of training in each group. If you want to shape your muscles and make your muscles more elastic, you can choose a lighter weight and do 15 to 25 times. If you want to do some targeted training, you can change the training format. 1. If you want to develop the strength and jumping ability of the quadriceps, you can kick your legs at 1/4 or 1/2 distance, which means that the drop is not very deep, but only 1/4 or 1/2 distance. To increase your continuous bounce, you can also increase the speed and frequency of your movements. 2. If your inner or outer thigh muscles need special exercises, or for some people who are recovering from sports, you can try toe adduction and abduction training. Putting the toes slightly opposite each other, like an inward splay, can develop the outer thigh muscles, and spreading the toes apart in an outward splay can develop the inner thigh muscles. Pay attention to moving slowly when doing it, and the weight should be light. 3. If your legs are unbalanced or you want to improve the control of one leg, you can do single-leg kicking exercises. The action is the same as double-leg kicking, except that you put one leg on the ground. When training, choose a light weight and pay attention to whether your spine is balanced. 4. If you want to exercise your calves while exercising your thighs, you can do a heel lift exercise when your legs are almost straight, and then slowly return to the state. This can train the gastrocnemius muscles of your calves.