1
Begin in a horizontal plank position with hands shoulder-width apart on the ground, body forming a straight line from head to heels, feet together or slightly apart, and core engaged
2
Maintain a rigid plank position with neutral spine alignment, engage core muscles, and prepare to lift legs by contracting abdominal muscles while keeping upper body stable
3
Lower the legs slowly toward the ground in a controlled manner by extending the hip flexors, allowing the torso to remain stable and parallel to the ground throughout the descent
4
Raise legs back to starting position by contracting the lower abdominal muscles and iliopsoas, bringing legs up while maintaining a rigid torso and level pelvis until returning to horizontal plank