1. before starting the exercise, jerky first special cream to control all of the foot, thigh, buttocks and stomach. Then prepare and chair place on the wall. Then place your body on the floor that already have protective mat, and paste on the foot end of the chair, with feet on the buckling.
2. Lift the left leg (on the buckling half) with the knee to the face. Place both hands on the heels, and start playing with the squeeze-play to the waist. Repeat 5 times. Change the position of foot and do the same.
3. In sitting position, place the foot between the second leg in the chair and position your hands are behind your back as far its object. Then push towards foot outside a vengeance to the outside of the thigh muscle contraction.
When contraction thigh muscle, do massage on the left foot from heel to hip, especially the contraction. Do three times a lap. Then move the position of foot and do the same.
4.Still in a position to sit, now place the foot outside the chair legs. Then press towards the chair to feel the thigh in contraction. When muscles in the thigh contraction, do massage from heel to hip. repeat three times with anti position on the foot massage is only with the same movement.
5.sleep body above the second mattress with legs straight and stick to each other and a toe in the point position. Make sure you keep your back straight and hold musculature around the stomach. When contraction is, start doing massage from buttocks, waist and the area around the stomach. Repeat several times.
6.
Still lie over the mattress, pull both legs knee, and place both feet flat on the floor. Lift the pelvis up to half of the body also picked up. When contraction feels didaerah thigh, buttocks and stomach, buttocks didaerah give massage. And slowly back down to the floor. Repeat several times.
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