Start Position:

1. Lie on your back in hooklying position.
2. Bring your pelvis into a neutral position, maintaining a slight curve in your lower back.
3. Gently tuck your chin and anchor your shoulder blades down.

Action:

1. Inhale: Inhale for 4 counts to prepare for movement.
2. Exhale: Exhale and slowly raise one leg to tabletop, maintaining your rib-hip connection. This move takes 4-6 seconds.
3. Inhale: Inhale for 4 counts to prepare for movement.
4. Exhale: Exhale and slowly raise OTHER leg to tabletop, maintaining your rib-hip connection
5. Perform 15-20 repetitions, maintaining control and focus on core engagement throughout.

Purpose:

1. Strengthens deep core muscles, especially the transverse abdominis.
2. Enhances core stability and control during movement.
3. Improves coordination and balance in the lower body.
4. Challenges diaphragmatic breathing.

Precaution:

1. Keep your lower back neutral, avoiding excessive arching or flattening.
2. If you feel strain in your lower back, reset and focus on engaging your core properly.
3. Perform slowly and with control to prevent compensating with other muscles.
4. If pain or discomfort arises, stop and consult a physical therapist.