Lying Tuck-Up

1. Start in the fully extended position lying flat on your back on the floor (or a mat for comfort) with your arms and legs stretched out. Your arms should be extended overhead, and your legs should be straight and together.

2. Engage your core muscles by pulling your belly button towards your spine. Ensure that your lower back is slightly pressed into the floor to maintain spinal alignment and prevent strain.

3. In a controlled movement, simultaneously lift your upper body and lower body off the floor and towards each other.

4. Tuck your knees towards your chest and bring your arms around to either hug your knees or reach towards your ankles.

5. Your body should be in a 'V' shape at the top position of the tuck up, with only your buttocks touching the floor.

6. Hold the tuck position for a brief moment, then slowly lower your upper body and legs back to the starting position.

7. Repeat the movement for the desired number of repetitions, making sure to maintain form and control throughout the set.

Note: If you're new to this exercise, start with fewer repetitions and work your way up as you build core strength and control. If the exercise is too challenging, consider modifying it by not extending the legs and arms as much or by doing a less intense core exercise to build foundational core strength first.

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