1
Lie flat on your back on a mat with knees bent and feet flat on the floor, positioned hip-width apart. Keep your head neutral and lower back pressed to the floor.
2
Place hands lightly behind your head near the temples (not pulling on neck) or cross arms over chest. Engage your core by drawing your navel toward your spine.
3
Slowly lower your legs from the raised vertical position toward the floor in a controlled manner, allowing the knees to bend as needed to maintain lower back contact with the floor. This is the eccentric phase where abdominals lengthen.
4
Drive through the lower abdomen and hip flexors to raise both legs back up to the starting position. Exhale as you lift and squeeze the abdominals at the top of the movement. Return to starting position with control.