Hands between your hips and buttocks, raise your head and load to work your lower abdomen
Raise and lower your legs while exerting force and don’t lose the load on your abs
Keep your body straight and crank it parallel to the floor
Be careful not to lose the load on your abs
For this workout, touch the floor 
with the extended and raised legs
The point here is to make sure your stomach is twisting properly so that you don’t lose the load on your abs
This workout is to raise your legs vigorously 
then extend your legs down
but be careful not to touch the floor with on your legs
Please keep your abs tight not to lose the strength of your abs when you crank.
Please do this training with your feet hug to your chest
Keep your abs tight. That’s the best position
Do this 100 times
Do this also while putting a firm force on your hips so that the load on your buttocks does not come off
The point of this is to get your bent legs 
as close to you as possible
This is very effective for the inner thighs
Open your legs to the shoulder width 
and repeat the jump close to the squat
This is effective for the entire leg and hips.
Doing this with one leg on to add 
more load to the hip bridge
This is very effective for hips and inner thighs
This is a jump version of the lunge squat
if you go down as much as possible when you jump
it will become more effective for the entire leg
Don’t kneel on the floor, be aware of that
Finally the squat, that’s all.
Don’t get your knees out of your toes 
when your hips go down.
