1. Lie down flat on your back on a mat, with your arms placed alongside your body and your palms facing down.
2. Extend both legs straight up towards the ceiling, with your feet slightly pointed.
3. Engage your core by pressing your lower back into the mat. This helps to stabilize your spine and lower back during the exercise.
4. Slowly lower one leg towards the floor, keeping it straight and stopping just before it touches the ground.
5. Pause for a moment at the bottom and then raise the leg back up to the starting position.
6. Repeat with the other leg, alternating between legs for the desired number of repetitions.
7. Keep the movement slow and controlled throughout the exercise, and ensure you are using your core muscles to do the lifting and lowering rather than momentum.
Remember to breathe normally throughout the exercise, inhaling as you lower the leg and exhaling as you raise it back up. Make sure to perform the exercise with proper form to minimize the risk of injury and maximize the benefits for your abdominal and hip flexor muscles.
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