 All right, so here's the bonus section. Here's some exercises that you can do at home to increase the strength of your joints, of your muscles, in order to increase the power in your kicks. So the first one is very simple. It's just do a wide stance, wide stance, turn your feet 45 degrees like this, or anywhere between 30 to 45 degrees. I would say something like that. Okay, a little bit wide on your shoulder part, and then just slowly drop down, and then slowly get up. It looks very simple, but the key is you wanna keep your back open while you do it. I mean like that. Here's how you don't wanna do it. See how my back is doing this? People do their deadlifts like this, and I'm actually not good for you. Okay, it's good if we're going straight up, but I'm not that great for martial arts. Okay, so open up your back, lower your tailbone, and then come up here. See, you're still open. Give your hand here, your field head is always opening all the way down, and all the way up. Okay, the slower you do it, the harder it's gonna be. If you need help, go against the wall, and do it against the wall. Okay, go up like this, up and down. So while you're training, you're training the back muscles. You're training the back muscles to be strong enough for you to do the expansion and contraction. Because your back muscles are actually very thick and very strong. Okay, I think people do too many push-ups. Sit-ups, and bench press was good, but you trained just the front. Actually, your back muscles are bigger than your front muscles. Right, these muscles are pretty big. Your back. All right, so, and then once you do that, second way is now do it quickly. You jump, do that very simple. Do the jumps, and then do it even faster. Do explosive jumping, okay? So you can get tired of just doing that. Do that, I would say about 30 times as a set, and then you can do the slow one after that. You're gonna be shaking all that, so then do the slow one. This is a training you do with the rings, just like in home car, the rings on here, just put your feet like this, hands like this, just slowly go up and down like this. Okay, looks easier than it is. No, it's not easy. Okay, so that was training your back strength, your hip strength, your knees and all your joints. And your leg strength too, obviously. So the next exercise you can do is just pushing against the wall with your feet. So just lift up your foot, and sit and fly on the wall, and just hold it there. And see, you can put a little bit of pressure towards the wall, and then maintain this position. So you have to put your hands up, put your pressure against the wall, and just hold it there. Hold it for at least a minute. You can't do a minute, do at least 30 seconds. Okay, so find the sweet spot, find the sweet spot where it's the most comfortable you can do with the W leg and push against the wall. And then what's gonna happen to a lot of people is they keep that slimy, slimy, slimy, like that. But just keep it up, put it back up. Okay, so if you use the wall, the same thing, I'm just gonna put it up there again, like this. Okay, and then just look there for a minute. Okay, then try to push off this leg. The next one is to push off the leg, kind of like do little tiny, tiny pushes. It's gonna be really hard on this leg, but that's the point. Okay, so if you do the against the wall, do little pushes, do little squats, little squats. Okay, so that's a lot of work. You're working your balance, sort of all those joints at the same time. So do that, do both feet so you get good at it. And then do the next one too. The next one is to open up your hips. A lot of us don't use our hips. You really stiff. Stiff hips. Okay, so to loosen up the hips, we do this exercise. Okay, so just lift up your knee, and then do a circle, and come back. But don't touch the ground. So lift your knee, move it all to the side, and down to your knee, move it all to the side, and down, right, do that like 10 times or so. Do more if you can, and then you're even to do the next leg, like that. Okay, and then the other version is to go out, and then in, out, then in. Try to keep your balance. Do it without touching the ground. Without the feet touching the ground. Okay, so do it slower. The slower you do it, the better, because then you practice your balance and your muscle control and coordination. Okay, I'll do it, nice and slow. All right, and then the advanced version is to do figure eights, okay? Figure eights, you can do it the other way if you're great. This one, do it in and out, in and out. What we do, out and in, out and in, do the other way, in and out, in and out, in and out and in, out and in. So your feet are doing it for your eights. So those are a few exercises you can do to improve your balance, improve your leg strength, and improve your kicking power. So thanks for watching this video on how to kick harder. I reviewed on how to use all your joints, use the compression expansion. Secret number two is to use momentum. Secret number three is to use all your joints when you are doing your kicking. And then I showed you three or four exercises you can do at home to strengthen and to increase your balance and the power of your kicks. So I hope you enjoyed this lesson. Make sure that you subscribe to this channel and click the notification bell so you get all the latest lessons from me, David Wong. And make sure you like and share and comment in this comment section. Tell me what you think about this lesson and tell me what else you'd like to learn. So we'll see you soon. David Wong, have a good one.