1
Lie flat on your back on a mat or floor with knees bent and feet flat on the ground, positioned hip-width apart and approximately 12 inches from your buttocks. Arms extended by your sides or crossed over your chest.
2
Engage your core by drawing your navel toward your spine. Maintain a neutral neck position with your gaze directed upward throughout the movement. Ensure lower back maintains contact with the floor.
3
Slowly lower your legs toward the floor in a controlled manner, keeping knees bent at approximately 90 degrees. Allow the torso to extend and the abdominal muscles to lengthen as your legs approach horizontal position. Stop before lower back arches off the floor.
4
Press through your core and engage the rectus abdominis to lift your torso and legs back to the starting position, creating a folding motion at the hips and waist. Return to the seated position with knees bent and chest near thighs, completing one repetition.