1. Starting Position:
- Lie flat on your back on the mat.
- Extend your arms straight above your head, keeping them in line with your body.
- Bend your knees, bringing your feet flat on the ground, hip-width apart.
2. Engagement:
- Engage your core muscles by tightening your abdominal area.
- Keep your chin tucked slightly to avoid straining your neck.
3. Movement:
- As you exhale, lift your upper body off the ground by curling your torso towards your thighs.
- At the same time, extend your legs straight out in front of you, keeping them elevated off the ground at an angle.
- Your arms should raise straight towards your feet as you come up.
4. Top Position:
- Pause at the top of the movement, with your body in a “V” shape, feeling the contraction in your abs.
- Hold this position for a moment to maximize engagement.
5. Return:
- Slowly lower your upper body back to the starting position, while simultaneously bringing your legs back down.
- Maintain control throughout the movement to prevent bouncing or sudden motions.
6. Repetitions:
- Aim for 10-15 repetitions, depending on your fitness level.
- Rest briefly between sets as needed.
Tips:
- Focus on using your abdominals to lift your upper body rather than pulling with your neck or arms.
- If you find it too challenging, you can perform the movement with your feet on the ground until you build more core strength.
- Keep breathing steadily throughout the exercise.
