1. Lie flat on your back on a comfortable surface, with your arms extended to the sides for stability.
2. Raise your legs up off the ground, keeping your knees bent at a 90-degree angle.
3. Keeping your core engaged and your back flat against the ground, slowly move your thighs apart (abduction) to a comfortable width without straining.
4. Now, bring your thighs back together (adduction) in a controlled manner until your knees are nearly touching.
5. Repeat this motion for the desired number of repetitions, making sure to maintain a steady and controlled movement throughout each rep.
6. Rest appropriately between sets, and focus on keeping the movement smooth without any jerking or sudden movements.
Be sure to keep your back firmly against the ground throughout the exercise to prevent any strain on your lower back. Adjust the range of motion according to your flexibility and comfort level, and avoid any movements that cause discomfort or pain.
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