How to ride pls help😓

I feel extremely uncomfortable on top. I have no clue what movements to do or how to do it!! It feels almost unnatural to try to move in any motion and my body has no rhythm, I get hip pain/cramps and can’t do it for long.

TIPS PLEASE!!!!!!!!!!!❤️

Ps if there are any certain types of toys that are good for learning how to do it on my own that would be wonderful. Thank you