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<li>Sit on a lever machine with your back against the pad and your legs hanging down.</li>
<li>Adjust the seat and the lever arms to ensure proper alignment and comfort.</li>
<li>Place your feet under the footpads or hooks provided by the machine.</li>
<li>Engage your core and lift your legs up towards the ceiling by extending your hips and contracting your lower abs.</li>
<li>Raise your legs until they are parallel to the floor or slightly higher, maintaining control and avoiding swinging.</li>
<li>Slowly lower your legs back to the starting position, keeping the movement controlled.</li>
<li>Repeat for the desired number of reps, focusing on engaging your abs and controlling the motion throughout.</li>
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