Lower-Ab Swipe

1. Starting Position:
- Lie flat on your back on a comfortable surface, such as an exercise mat.
- Place your arms at your sides or lightly under your lower back for support.
- Bend your knees at a 90-degree angle, keeping your feet lifted off the ground and your thighs perpendicular to the floor.

2. Engaging Your Core:
- Tighten your abdominal muscles by pulling your belly button towards your spine. This will help stabilize your core throughout the exercise.

3. Movement:
- Slowly lower your feet towards the ground while keeping your knees bent.
- As you lower your feet, focus on maintaining control, ensuring that your lower back stays pressed against the mat.
- When your feet are just above the floor (without touching), pause for a moment.

4. Return to Starting Position:
- Engage your core even more and pull your knees back to the starting position, bringing your thighs back up to the perpendicular angle.
- Ensure your movements are slow and controlled to maximize the workout and protect your lower back.

5. Repetitions:
- Aim for 10 to 15 repetitions, resting for 30 seconds between sets.
- As you become more comfortable with the exercise, you can increase the number of repetitions or sets.

6. Tips for Success:
- Keep your breathing steady; exhale as you lower your feet and inhale as you bring them back up.
- Avoid arching your back; if you find your lower back lifting off the ground, reduce the range of motion.
- Focus on keeping your movements smooth and controlled throughout the exercise.

7. Cool Down:
- Once you’ve completed your sets, take a moment to stretch your abdominal muscles and relax your body.