<ul>
<li>Lie flat on your back with your legs straight and arms at your sides.</li>
<li>Keep your lower back pressed firmly into the ground.</li>
<li>Engage your core muscles to stabilize your pelvis.</li>
<li>Slowly lift one leg towards the ceiling, keeping it straight.</li>
<li>Raise your leg until it is perpendicular to the floor or as high as you can without bending your knee.</li>
<li>Hold the position for a moment, ensuring your other leg remains flat on the ground.</li>
<li>Slowly lower your leg back to the starting position, maintaining control.</li>
<li>Repeat the movement with the opposite leg.</li>
<li>Perform the exercise for the desired number of repetitions on each leg.</li>
<li>Breathe steadily throughout the exercise, exhaling as you lift your leg and inhaling as you lower it.</li>
</ul>