<ul>
<li>Lie on your back with your legs extended and your arms at your sides, palms facing down.</li>
<li>Keep your legs straight and lift them up towards the ceiling until your hips come off the floor.</li>
<li>Slowly lower your legs back down until they are just above the floor, but do not let them touch the ground.</li>
<li>Engage your core throughout the movement to keep your lower back pressed against the floor.</li>
<li>Repeat the movement for the desired number of repetitions.</li>
<li>Breathe out as you lift your legs up and inhale as you lower them down.</li>
<li>Keep your movements controlled and avoid using momentum.</li>
<li>If you feel any discomfort in your lower back, reduce the range of motion or bend your knees slightly.</li>
</ul>