This controlled core exercise focuses on deep abdominal activation, intra-abdominal pressure, and pelvic stability. It helps retrain your body to maintain spinal alignment and breathing control during dynamic leg movement.
INSTRUCTIONS:
Lie on your back and lift your legs, bending them to approximately 90 degrees at the hips and knees. Extend your arms alongside your body, resting them on the floor. Ensure that your lower back stays flat against the ground.
Focus on abdominal breathing. As you inhale, your abdominal wall should gently expand in all directions. It’s important to maintain this abdominal pressure throughout the entire exercise — even as you exhale.
Once you feel stable, slowly begin extending one leg toward the floor, then return it to the starting position. Take a brief pause, then repeat the movement with the other leg. Make sure your pelvis remains still and that your lower back stays flat against the ground — avoid any arching.
If you feel pain while lowering your leg, stop at the point just before the discomfort begins. There’s no need to complete the full range of motion — pain-free movement is the goal.
Keep the abdominal muscles engaged and breathe continuously!
When finished, return to the starting position and relax your abdominal muscles.
REPETITIONS:
3 sets of 3 repetitions on each side.
IMPORTANT NOTE:
Focus on maintaining a neutral pelvis and engaging your deep core with 360° abdominal breathing This creates proper intra-abdominal pressure, protecting your spine during the movement! Exercise must be completely pain-free!
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