Ke kīloi nei i nā mākala gluteal i ke kūlana prone

Ke kīloi nei i nā mākala gluteal i ke kūlana prone - nā hana loea:

1. Moe i ka papahele. Kulou kou mau kuli, wāwae i ka papahele.
2. E kau i ka kuʻekuʻe wāwae o ka wāwae ʻākau ma kou kuli hema e like me ka mea i hōʻike ʻia i ke kiʻi.
3. E kau i kou mau lima i ka ʻūhā a i ʻole ke kuli o ka wāwae hema a huki i nā wāwae ʻelua i kou umauma. Hoʻomaha i kou ʻāʻī a me nā poʻohiwi. E paʻa i kēia kūlana no 10-20 kekona, a laila hana hou me ka wāwae ʻē aʻe.