Ground exercises include:
Exercise of instep stretching: The secret of toe beauty lies in instep-instep between ankle and toe. When the toes are stretched, the instep will protrude into an arch arc, and the beautiful ballet instep will have an amazing arch arc.
Bend your feet: Sit on the floor with your legs in front of you and your knees straight. If the calf muscles are too tight, you can lean back slightly and support your back with your elbow. Bend your feet and extend your toes towards your body. It doesn't matter if your toes are straight up and your heels are off the ground. As shown above
Bend your ankle: Bend your ankles downward, keep your heels close to the ground and straighten your toes forward. Many dance teachers call this posture "Aladdin's feet" because the feet at this time are very similar to Aladdin's magic lamp. Try to bend your ankles and straighten your feet forward. As shown above
Toe extension: the toes are straight down and become an extension of the curved arc of the foot. Stretch out as far as possible and lengthen the lines as far as possible. Hold this position for a few seconds. If you feel cramps in your legs, you can relax. As shown in the above figure, the ground quality exercises also include: hooking the instep, pressing the hip with the foot, supine leg suction, lateral leg suction, prone leg suction, waist training, kicking before supine, leg press, kicking, lower waist, etc.
Hands-on exercises: scrubbing exercises, squatting exercises and leg press exercises are the main means to shape physical beauty;
Handle exercise: hand and foot position training, such as waving arms and turning with feet, as well as step and toe training.
It will be more difficult and painful when you start practicing basic skills, because you haven't practiced before, and some people don't have much physical strength, so it will be more difficult, but you must stick to it. As long as you persist, you will get better soon, and there will be no more pain at first. As long as you pass this level, you will learn everything.