1. Starting Position:
- Lie down on your back on a flat surface, such as a mat or the floor.
- Position your arms straight along your sides or place them underneath your lower back for additional support.
- Keep your legs straight and together.
2. Body Positioning:
- Engage your core by pulling your belly button toward your spine. This helps to stabilize your body.
- Ensure your head, shoulders, and arms are resting flat on the floor.
3. Raising Your Legs:
- Slowly lift your legs off the floor, keeping them straight. Raise them until they are about 6 inches above the ground.
- Avoid lifting your head or shoulders off the mat; keep them flat on the surface.
4. Hold the Position:
- Maintain this position, keeping your legs at a 6-inch height.
- Focus on breathing steadily and keeping your core engaged throughout the hold.
- Hold this position for 10 to 30 seconds, depending on your strength and comfort level.
5. Ending the Exercise:
- When you're ready to finish, lower your legs back down to the floor slowly and with control.
- Relax your body and breathe deeply before transitioning to your next exercise.
6. Tips for Beginners:
- If holding your legs at 6 inches is too challenging, you can start by holding them slightly higher until you build strength.
- Always listen to your body and adjust the height and duration as needed.
7. Safety Note:
- Ensure your lower back stays pressed against the floor to avoid any strain. If you feel discomfort in your back, lower your legs or take a break.
