1. Start by lying flat on your back on a comfortable surface.
2. Engage your core and raise both legs toward the ceiling until your body forms a 90-degree angle at the hips.
3. Lift your arms and reach towards your toes, lifting your upper body slightly off the ground to engage your core.
4. Slowly lower one leg towards the ground behind your head while keeping the other leg pointed straight up.
5. Try to touch the floor with your toes of the extended leg, but only go as far as you can while maintaining control.
6. Hold the position for 3-5 seconds, focusing on balance and stability.
7. Slowly bring the leg back up to the starting position.
8. Repeat with the other leg.
9. Perform 5-10 repetitions for each leg, completing 1-3 sets in total.
10. Ensure you breathe consistently throughout the exercise.
Remember to warm up before attempting this exercise and to move within your range of mobility, avoiding strain or excessive pressure on your back or neck. This exercise is quite advanced and is typically used in Pilates and advanced fitness routines. If you are new to this type of movement, start by performing it with the assistance of an experienced instructor.
---
