1. Starting Position:
- Lie flat on your back on a comfortable surface, such as a gym mat.
- Bend your knees and keep your feet flat on the ground about hip-width apart.
- Extend your arms straight up toward the ceiling, palms together.
2. Movement:
- Engage your core muscles by pulling your belly button towards your spine.
- Begin to curl your upper body off the ground, lifting your shoulders and head as you roll up.
- Keep your arms extended overhead as you roll up, focusing on using your abdominal muscles to lift rather than using momentum.
3. Mid-Movement:
- As you reach a seated position, keep your back straight and do not hunch your shoulders.
- Your arms should remain in line with your ears, and you can look forward to maintain balance.
4. Returning to Starting Position:
- Slowly reverse the movement by rolling back down to the starting position.
- Initiate the movement from your lower back, allowing each vertebra to make contact with the ground until you are lying flat again.
5. Repetitions:
- Aim for 8-12 repetitions, ensuring you maintain control and form throughout the exercise.
6. Tips:
- Focus on slow, controlled movements rather than rushing through repetitions.
- If you experience discomfort in your lower back, consider bending your knees further or reducing the range of motion.
