<p>&nbsp;</p>
<ul>
<li>Lie flat on your back on a mat with your legs extended and arms by your sides.</li>
<li>Keep your legs straight and together.</li>
<li>Slowly raise your legs towards the ceiling while keeping them straight.</li>
<li>Lift until your legs form a 90-degree angle with your torso.</li>
<li>Hold the position for a few seconds, engaging your core muscles.</li>
<li>Slowly lower your legs back down to the starting position without letting them touch the floor.</li>
<li>Repeat the exercise for the desired number of repetitions.</li>
<li>Ensure you keep your lower back pressed against the mat throughout the movement to avoid strain.</li>
</ul>
<p>&nbsp;</p>