1 - Lie flat on your back on a mat or bench with your legs fully extended and your arms at your sides, palms facing down.
2 - Keep your lower back pressed firmly against the surface and engage your core throughout the movement.
3 - With your legs straight (or slightly bent at the knees), slowly raise them together toward the ceiling until they form approximately a 90-degree angle with your torso.
4 - Pause briefly at the top of the movement, squeezing your core and hip flexors.
5 - Slowly lower your legs back down in a controlled manner, stopping just before they touch the surface to maintain tension in the core.
6 - Repeat for the desired number of repetitions, avoiding any swinging or momentum.
