1. Begin by lying flat on your back on a comfortable, supportive surface.
2. Engage your core by drawing your belly button towards your spine and slightly tucking your pelvis.
3. Lift both legs to a tabletop position, with your knees bent at approximately a 90-degree angle.
4. Exhale to lift your head, neck, and shoulders off the mat, reaching your arms long by your sides.
5. Extend your legs outwards at an angle where you can maintain a strong core without arching your back (the lower the legs, the more challenging the exercise; adjust as needed).
6. Begin pumping your arms up and down in a small range of motion with energy, synchronized with your breath.
7. Inhale for a count of five arm pumps and exhale for a count of five arm pumps, continuing this breathing pattern.
8. Keep your gaze towards your thighs and maintain a scooped abdomen.
9. Complete the exercise for a total of 100 arm pumps, equating to 10 full breaths (inhale and exhale).
Ensure that your movements are controlled and deliberate, focusing on keeping your core engaged throughout the exercise. Adjust the difficulty by varying the angle of leg extension and the depth of your shoulder lift as necessary. Always prioritize form over the number of reps. If you feel any strain in your lower back or neck, modify the exercise by keeping your head down or placing your feet on the ground.
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