(1) Sit on the bed, keep your back straight, and remember to raise your waist, or you will press on your hips again. You can lean against the wall in the early days.

(2) Bend your knees with the soles of your feet facing the soles of your feet, and put your toes and heels on the bed. At this time, your legs are apart, with the inside of your legs facing up and your knees facing the outside. Keep your heel as close to your body as possible.

(3) Grasp the right palm with both hands, and press both knees hard at the same time, which is in the direction of the bed. Try to stick your knees and thighs on the bed. At this time, you will feel pressure on both crotch (the position of the femoral head). Time is your own. The number of times to master. Don't let your knees press on the bed at first. You should do your best. Be sure to rely on your thighs and hips as much as possible. The key at this time is to keep your back straight. Be sure not to let the weight of your upper body press on your ass.

(4) Relax thighs and hips and keep the second step. When your back is straight, try to stick your chest forward and down, that is, use your chest close to the hand holding your feet. At this time, I will feel pressure and tearing in my groin. Time is your own. The number of times to master. You must not let your chest stick to your hand at first. You should do your best. Be sure to rely on your upper body strength as much as possible. The key at this time is to keep your back straight. Do not include breasts. There is a trick to not including the chest, that is, when the chest is pressed down, the face should not face the direction of the bed, but should be forward, the neck should be elongated, and the chin should be far below. This is also the way to pull the neck in basic ballet training. So the ballet dancer has a long neck and looks very elegant.