Lying Ab Hold

Positioning:

1. Start Position: Lie flat on your back on a comfortable surface, like a yoga mat.
2. Body Alignment: Extend your legs straight out in front of you and keep your arms straight along the sides of your body.

Movement Instructions:

1. Lift Your Legs: Slowly raise your legs off the ground while keeping them straight. Aim to lift them to about a 45-degree angle from the floor. Your toes should point away from you.
2. Engage Your Core: As you lift your legs, engage your abdominal muscles by pulling your belly button in toward your spine.
3. Hold the Position: Keep your legs lifted and your core engaged. Hold this position for as long as you can while maintaining good form. Try to hold for 20-30 seconds initially, then increase the duration as you get stronger.
4. Breath Control: Breathe steadily throughout the hold. Avoid holding your breath; instead, focus on smooth inhalations and exhalations.
5. Return to Start: After holding the position, slowly lower your legs back to the starting position on the ground.

Tips for Beginners:

- If lifting both legs at once is too challenging, you can start by lifting one leg at a time, alternating between legs.
- Ensure your back stays pressed against the mat; avoid arching it to prevent strain.
- Maintain a relaxed face and jaw; tension in these areas can detract from your core stability.