Lie on your back with your legs extended and arms at your sides. Keep your lower back pressed into the floor. Engage your core muscles. Lift your legs upward without bending the knees, aiming for a 90-degree angle or slightly higher. Lower your legs back down, maintaining control. Avoid arching your back; keep it flat against the floor throughout the movement.
Perform the exercise on a mat for comfort. Control the movement to maximize effectiveness. If needed, place your hands under your hips for additional support. Gradually increase the challenge by slowing down the motion.