1 - Lie face down on a mat with your legs fully extended and your arms resting flat by your sides or under your hips for support.
2 - Engage your core and glutes to stabilize your lower back and pelvis against the mat.
3 - Lift both legs slightly off the ground, keeping them straight and together.
4 - Begin alternating your legs in a controlled scissoring motion — lifting one leg up while lowering the other, without letting either leg touch the mat.
5 - Keep the movement smooth and controlled, focusing on squeezing the glutes and engaging the hamstrings throughout.
6 - Continue alternating for the desired number of repetitions or duration.
