<ul>
<li>Lie on your back with knees bent and shins parallel to the floor.</li>
<li>Lift your head, neck, and shoulders off the mat.</li>
<li>Extend your right leg straight out while pulling your left knee towards your chest.</li>
<li>Hold your left knee with both hands.</li>
<li>Switch legs quickly, pulling the right knee in while extending the left leg.</li>
<li>Continue alternating legs in a controlled manner.</li>
<li>Keep your core engaged throughout the exercise.</li>
</ul>