and these are some exercises that you can rely on to get to this purpose.
Tried to raise the alarm prone to the top with the legs keep moving as if they were walking
Training in the same situation the former move one piece legs with knees bent toward the alarm and back again.
Muscle Anatomy Tried to move the alarm and legs with knees bent toward each other and back again to the original status.
After each group tried to comfort be no more than 30 seconds, and then exercises prolongation in another video.