1. Begin by lying flat on your back on a mat with your legs extended straight out and your arms by your sides.
2. Lift your head and shoulders slightly off the ground to engage your upper abdominals. Ensure that you're looking straight ahead and not straining your neck.
3. Raise one leg off the ground to an approximate 45-degree angle, keeping the leg straight.
4. Lower the raised leg back down to the ground while simultaneously raising the opposite leg to replicate the movement.
5. Continue to alternate lifting each leg while keeping your head and shoulders raised throughout the set.
6. Perform the exercise for the desired number of repetitions, typically ranging from 10-15 reps per leg for beginners, working up to higher repetitions as strength and endurance improve.
7. Always ensure to maintain controlled movements and breathe steadily throughout the exercise. Inhale as you lower a leg and exhale as you lift a leg.
It is important to avoid pulling on your neck or using momentum to lift your legs. Instead, focus on contracting your abdominal muscles to lift each leg and keep the movements smooth and steady.
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