Lie flat on your back on the floor or mat with bent knees, feet placed firmly on the floor and your hands behind your head. Engage your abdominal muscles to stabilize your spine. Pull the shoulder blades back and down. Slowly lift both feet off the floor until your thighs are vertical to the floor (90-degree angle at the hips) and your knees are at a 90-degree bend. Your feet may be relaxed with toes pointing away from your body.
Gently exhale and begin your movement by simultaneously:
- Contracting the abdominals to curl your head and shoulders off the mat.
- Straightening one leg toward the wall in front of you while keeping it elevated off the floor, higher than your hip.
- Bringing your other knee close to your chest.
- Rotating your torso slowly to bring your opposite elbow toward your bend knee.
Repeat the movement to the opposite side. Complete a set of quality reps until your movement quality (technique) declines.
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