1. Starting Position:
- Lie flat on your back on a mat.
- Hold a kettlebell above your chest with both hands. Your arms should be fully extended, grabbing the kettlebell by the handle.
2. Leg Positioning:
- Bend your knees at a 90-degree angle and lift your feet off the ground. Your thighs should be vertical, and your shins should be parallel to the floor.
3. Engaging Your Core:
- Before you begin the movement, engage your core by tightening your abdominal muscles. This helps protect your lower back throughout the exercise.
4. Movement:
- Slowly extend your right leg straight out towards the floor, while simultaneously lowering the kettlebell behind your head (toward the floor) using your arms.
- Keep your back flat against the mat and avoid arching it as you move.
5. Return to Starting Position:
- Bring your right leg back to the starting position while simultaneously raising the kettlebell back to the starting position above your chest.
6. Repeat:
- Now perform the same motion with your left leg and continue alternating legs for the desired number of repetitions.
7. Breathing:
- Inhale as you lower your leg and kettlebell, and exhale as you return to the starting position.
8. Tips for Beginners:
- Start with a very light kettlebell or even without any weight to master the movement before adding resistance.
- Focus on slow, controlled movements to engage the core effectively.
- If you find it difficult to keep your back flat, limit the range of motion until you build more strength.
Finishing the Exercise:
- After completing your sets, slowly lower the kettlebell to the floor and relax your body into the mat.
