Hip Lift Twist

1. Start by lying flat on your back on the ground with your arms extended out to the sides, knees bent, and feet flat on the floor.

2. Press your lower back into the floor to engage your core.

3. Lift your hips up towards the ceiling into a bridge position.

4. While keeping your hips raised, slowly drop your knees to one side without letting them touch the ground.

5. Squeeze your obliques (side abs) and bring your knees back to the center, keeping your hips elevated.

6. Once the knees are back in the center, you can either lower your hips back to the ground and repeat the sequence or, for more difficulty, keep your hips raised and continue alternating side to side.

7. Repeat the desired number of repetitions on one side, then switch to the other side, or alternate sides with each rep, depending on your chosen variation.

8. Control the movement throughout and breathe smoothly: inhale when returning to the center and exhale when twisting the hips to the side.

Make sure that the twisting motion is controlled and that you're not using momentum to swing your legs from side to side. This helps to engage the core muscles properly and prevent any lower back strain.