Flexion Leg Sit-Up

1. Starting Position:

   • Lie flat on your back on the mat.

   • Extend your arms straight above your head, keeping them in line with your body.

   • Bend your knees, bringing your feet flat on the ground, hip-width apart.

2. Engagement:

   • Engage your core muscles by tightening your abdominal area.

   • Keep your chin tucked slightly to avoid straining your neck.

3. Movement:

   • As you exhale, lift your upper body off the ground by curling your torso towards your thighs.

   • At the same time, extend your legs straight out in front of you, keeping them elevated off the ground at an angle.

   • Your arms should raise straight towards your feet as you come up.

4. Top Position:

   • Pause at the top of the movement, with your body in a “V” shape, feeling the contraction in your abs.

   • Hold this position for a moment to maximize engagement.

5. Return:

   • Slowly lower your upper body back to the starting position, while simultaneously bringing your legs back down.

   • Maintain control throughout the movement to prevent bouncing or sudden motions.

6. Repetitions:

   • Aim for 10-15 repetitions, depending on your fitness level.

   • Rest briefly between sets as needed.

Tips:

• Focus on using your abdominals to lift your upper body rather than pulling with your neck or arms.

• If you find it too challenging, you can perform the movement with your feet on the ground until you build more core strength.

• Keep breathing steadily throughout the exercise.