<ul>
<li>Lie flat on a bench with your legs extended and your arms at your sides for support.</li>
<li>Hold onto the sides of the bench or place your hands under your glutes for additional stability.</li>
<li>Keeping your legs straight, lift them up towards the ceiling until they are perpendicular to your torso.</li>
<li>Slowly lower your legs back down toward the bench, stopping just before they touch the surface.</li>
<li>Keep your core engaged and avoid letting your lower back arch excessively.</li>
<li>Repeat for the desired number of reps, maintaining control throughout the movement.</li>
</ul>
<p>&nbsp;</p>