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try going up and downstairs, 2 steps at a time. it works...
or you can get into a kind-of doggy position on the floor (hands and knees) and lift up one leg, then pull it into your chest.Ifind that really effective. you can also do squats- basically standing with your legs apart and bending your knees, If it pulls and hurts a little, it's working. Do about 15 of each at a time.
Hope I've helped! x
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How can I get slimer legs? (and feet?)