1. Begin by lying on a bench or sturdy surface on your back with your hands grabbing the edges of the bench or surface behind your head for support.
2. Engage your core and raise your legs and hips upwards, forming a straight line from your shoulders to your toes.
3. From the fully raised position, slowly lower your body down toward the bench in a straight line, keeping your hips off the bench. Your body should be in a controlled, inverted "flag" position.
4. Go as low as you can while maintaining control and a straight body line, then raise your body back up to the vertical leg position.
5. Repeat the movement for the desired number of repetitions, focusing on keeping your movements controlled and your core engaged at all times.
It's important to perform this exercise with control and precision. Make sure to warm up properly before attempting, as this is a very advanced core exercise and can lead to injury if not executed with proper form.
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