Lie on the ground with your legs over 90 degrees and open in a crossed position. My legs should be relaxed and my crotch should be relaxed. It took five minutes at first, and then I gradually added more time. The longest time I spent was 40 minutes, which was very painful, but if I persist, I will definitely achieve something. Be careful not to support your legs with your hands. After you finish, you must kick your side legs and hind legs, or you will lose your muscles.