Leg Lower

Step 1: Lie flat on your back on a mat with your legs extended straight out and your arms down by your sides.

Step 2: Engage your core and press your lower back into the floor to stabilize your spine.

Step 3: Lift your legs up towards the ceiling until they are perpendicular to the floor, keeping them straight. This is the starting position.

Step 4: Perform a reverse crunch by lifting your hips slightly off the floor, driving your feet upwards.

Step 5: Slowly lower your hips back to the floor but keep your legs elevated.

Step 6: With control, gradually lower your legs towards the floor without letting them touch the ground.

Step 7: Stop just before your feet touch the floor, then raise your legs back up to the starting position.

Step 8: Repeat the movement for the desired number of repetitions.

Remember to breathe out as you lift your hips off the ground and inhale as you lower your legs back down. Keep the movements slow and controlled, focusing on using your ab muscles to perform the exercise rather than swinging your legs to create momentum.

---