1
Lie supine on a flat bench with hips at the edge, feet off the bench, lower back supported by the bench surface, and hands placed lightly behind the head or across the chest for support.
2
Position legs extended or slightly bent at the knees, engage core muscles, and prepare to lift legs from the resting position by bracing the abdominals.
3
Slowly lower both legs in a controlled manner toward the starting horizontal position, maintaining slight knee flexion, allowing the abdominals to lengthen under tension without touching the floor.
4
Drive through the core to lift both legs upward to the starting position, maintaining control throughout the movement and avoiding momentum, squeezing the abdominals at the top of the movement.