Positioning:
1. Starting Position: Lie on your back on a flat, stable surface. Ensure your body is straight and your arms are at your sides. For beginners, it might be beneficial to have your hands gripping a sturdy bar or surface for added stability.
Movement Instructions:
2. Lift Your Legs: Engage your core and slowly lift your legs straight up toward the ceiling. Keep your legs together and your toes pointed. Your body should form a straight line from your shoulders to your feet.
3. Lower Your Body: Begin to lower your body by bending at the hips, making sure to control the movement. As you lower your legs back towards the floor, your upper body should remain on the ground while your arms stay positioned at your sides or gripping the bar for support.
4. Activate Your Core: As you lower your legs, activate your core muscles to prevent your lower back from arching. Focus on controlling the descent slowly, maintaining tension in your abdominal muscles.
5. Return to Start: Once your legs are just a few inches from the ground (but not touching), pause for a moment. Then, engaging your core again, lift your legs back up to the starting position, ensuring that your body remains straight.
6. Repetitions: Perform this movement for 5-10 reps, or as many as you can do with proper form. Take a short break between sets if needed.
Tips:
- Keep your movements slow and controlled to maximize effectiveness and minimize risk of injury.
- If this exercise is too challenging, start with bent legs or work on mastering the position before attempting the full form.
- Listening to your body is important; stop if you feel any discomfort in your back.
