Higa ka. Put both arms as gilid mo. Yung tuhod nakataas but feet still on the ground. Tapos angat mo pwet mo but keep arms feet and head sa sahig. Tapos contract ka. To do that ay parang pinipigil mo ihi mo. You can do that for 3-5 seconds. Tapos baba mo uli pwet mo sa ground. That's 1 count already. Nood ka YouTube or Pinterest.
Romy Parajes