Lie flat on your back on a mat or the floor with your arms by your sides and palms facing down.
Extend your legs straight out in front of you and lift them off the floor, keeping them together.
Contract your abdominal muscles to press your lower back into the floor.
While keeping your legs straight, lift your hips off the floor by raising your legs toward the ceiling.
At the highest point, the bottom of your feet should be facing upward and your hips should be slightly off the floor.
Pause at the top for a moment, then slowly lower your legs back down without letting your feet touch the floor.
Repeat for the desired number of repetitions and sets.
Make sure to perform the movement in a controlled manner, avoiding any jerking or swinging motions. Always ensure proper form to avoid strain on the lower back and to engage the correct muscle groups effectively.
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