Leg Raises & Plank

1. Begin in a standard plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to keep your body stable.

2. Without allowing your hips to sag or rise, slowly lift one leg off the ground, keeping it as straight as possible.

3. Raise the lifted leg as high as possible without compromising form or causing your back to arch excessively.

4. Hold the lifted position for a moment, then lower the leg back to the starting position.

5. Repeat the leg raise on the opposite side.

6. Alternate leg raises for the desired number of repetitions or for a set duration while maintaining the plank position.

7. Remember to breathe steadily throughout the exercise and keep your core engaged to support your lower back.

Note: Ensure to keep your movements controlled, and avoid any jerking or sudden movements that may lead to loss of balance or strain on the lower back.

---