1. Starting Position:
- Lie flat on your back on the floor.
- Position your body close to a vertical bar or wall that can serve as a reference for your movement.
2. Hand Placement:
- Grip the bar or the edge of the surface with your hands, keeping your arms extended straight above your head. This will help stabilize your body during the movement.
3. Body Alignment:
- Keep your body straight and closed together. Your legs should be extended fully without bending the knees.
- Engage your core muscles to maintain stability.
4. Movement:
- Slowly lift your legs up towards the vertical bar or wall.
- Begin by raising your hips while keeping your back and shoulders on the floor.
- Aim to bring your legs up to a vertical position, ensuring your torso remains on the ground.
5. Negative Phase:
- Once your legs are upright, lower them back down in a controlled manner, resisting gravity.
- Focus on engaging your abs and preventing your lower back from arching.
6. Return to Start:
- Lower your legs until they are just above the floor, maintaining the tension in your core.
- Hold briefly in this position before lowering your legs fully back to the starting position.
7. Repetitions:
- Perform the movement for a set number of repetitions (start with 5-10 reps) or until you feel your muscles fatigue.
8. Breathing:
- Inhale as you raise your legs and exhale as you lower them.
Tips:
- Ensure that the movement is slow and controlled to maximize muscle engagement and minimize injury risk.
- If you're a beginner, consider bending your knees slightly to make the exercise easier until you build sufficient strength.
- Gradually increase the difficulty by straightening your legs fully and performing the movement without support.
