1. Lie down on a mat on your stomach, with your legs straight and together. Place your hands on your lower back, one over the other, and rest your forehead gently on the mat.
2. Engage your abdominal muscles to protect your lower back, and squeeze your glutes and hamstrings.
3. Exhale as you bend both knees, and perform a double leg kick by quickly kicking your heels to your buttocks in a controlled motion for two or three pulses.
4. Inhale as you straighten your legs back to the starting position, keeping the muscles in your lower body activated.
5. Ensure your hips stay pressed to the floor to prevent any unnecessary strain on your lower back.
6. Repeat the movement for the desired number of repetitions, maintaining a smooth and controlled tempo throughout the exercise.
7. Focus on your form to maximize engagement of the targeted muscle groups and to keep the exercise effective and safe.
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