1. Starting Position:
- Lie down on your back on a flat, comfortable surface, such as a mat or carpet.
- Keep your arms at your sides, palms down for stability.
- Bend your knees at about a 90-degree angle, keeping your feet flat on the ground.
2. Engage Your Core:
- Gently tighten your abdominal muscles to stabilize your midsection. This will help prevent your lower back from arching excessively during the movement.
3. Movement:
- Lift your feet off the ground, keeping your knees bent, so your thighs are parallel to the floor.
- Slowly extend your right leg straight out in front of you, without touching the ground, while simultaneously bringing your left knee towards your chest.
- Your left foot should be off the ground, and your left knee should be bent.
- Hold this position for a moment.
4. Alternate Legs:
- Return your right leg to the starting position while extending your left leg straight out in front of you and bringing your right knee towards your chest.
- Ensure that you maintain a slow and controlled motion, focusing on using your hip muscles to perform the movement.
5. Repetitions:
- Continue alternating legs in this manner for the desired number of repetitions, aiming for 10-15 repetitions on each side.
6. Breathing:
- Breathe in as you extend your leg and breathe out as you return to the starting position.
7. Finishing:
- After completing your repetitions, gently lower your feet back to the ground, relax your body, and take a few deep breaths to recover.
Tips:
- Keep your movements slow and controlled to ensure you maintain stability and avoid injury.
- Focus on using your hips and core, rather than forcing your legs to move quickly.
- If necessary, start with fewer repetitions and gradually increase as you build strength and confidence.
