Six Inches

1. Lie on your back on a mat with your legs fully extended and your arms by your sides.
2. Engage your core muscles by drawing your belly button toward your spine.
3. Lift both legs off the ground, keeping them straight and together. The goal is to have your legs hovering about six inches above the floor.
4. Hold this position for the desired duration, maintaining tension in the abdominal muscles.
5. Lower your legs to the ground, returning the start position, and repeat.

1. Breathe steadily and avoid holding your breath. Focus on controlled and rhythmic breathing throughout.
2. Ensure that your lower back stays in contact with the mat, and avoid arching it during the exercise.
3. Maintain a steady position throughout the exercise, keeping your legs at the designated height.
4. Concentrate on engaging your lower abdominal muscles to keep your legs lifted.
5. If you feel strain or discomfort in your lower back, consider modifying the exercise or reducing the height of your leg lift.
6. If you're new to this exercise, start with a shorter duration and gradually increase it as your core strength improves.

Easier

• If lifting straight legs is challenging, start with a bent knee variation where you lift your knees toward your chest.
• If six inches is too challenging, lift your legs to a height that allows you to maintain good form without straining your lower back.
• Instead of lifting both legs simultaneously, try alternating leg lifts to reduce the overall demand on your core.
• If you have lower back issues, consider placing your hands under your hips or using a small pillow for support.
• Start with shorter durations, such as 10-15 seconds, and gradually increase the time as your strength improves.

Harder

• Perform with light ankle weights.