1. Start by lying on your back with your knees bent and the soles of your feet together, allowing your knees to fall open to the sides. Your arms should be laid out to the sides for support.
2. Ensure your head is resting comfortably on the ground, and your neck is in a neutral position.
3. Engage your core and glutes, then press through your heels to raise your hips towards the ceiling. Your lower back should leave the floor, and you should form a straight line from your knees to your shoulders at the top of the movement.
4. Squeeze your glutes tightly at the top of the movement for a second.
5. Lower your hips back down towards the starting position slowly and with control to complete one repetition.
6. Perform the desired number of repetitions and sets, making sure to maintain consistent form throughout the exercise.
Remember to keep the movement controlled, especially on the way down, to ensure that you're engaging the muscles properly and not relying on momentum.
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