1 - Lie flat on your back on a mat with your arms extended out to your sides at shoulder height for support, palms facing down.
2 - Raise both legs straight up toward the ceiling so they are perpendicular to the floor, keeping them together and fully extended.
3 - Slowly lower both legs together to one side, rotating at the hips and core, until your legs are at approximately a 45-degree angle or as far as your flexibility allows while keeping your shoulders flat on the mat.
4 - Pause briefly at the lowest point, engaging your obliques and core to control the movement.
5 - Using your core muscles, bring your legs back up to the starting vertical position in a controlled manner.
6 - Repeat the movement to the opposite side, lowering your legs to the other 45-degree angle to complete one full repetition.
7 - Continue alternating sides for the desired number of repetitions, maintaining a slow and controlled tempo throughout.
