Ballet devil training program

First you have to be able to press the leg, do not use force, slowly down to at least 180 ° plus 5 ° per week, every day to insist. Then you have to press the crotch, press the big crotch will be very painful, first lie on the ground, two legs into the frog that way. To take a mat or book or something, pad under the knees, and then press the buttocks there. Next is to pull the waist, first lie on the ground legs together and then let a person grab your arms and pull back, try to make the head close to the calf. Front leg press is also very important, sit vertically on the ground and then bend your body forward, your legs can't be bent and your back should not be bowed. That's it, you can search the internet for instructional videos.