Alternating Lying Straight-Leg Circle

1. Begin by lying flat on your back on a comfortable surface with your legs extended, arms by your sides, and palms facing down.

2. Squeeze your core to press the small of your back into the floor, activating your abdominal muscles.

3. Lift your right leg off the ground to about a 45-degree angle—or as high as you can go while keeping your lower back pressed against the floor.

4. Keeping your leg straight, begin to move it in a circular motion, drawing imaginary circles in the air.

5. Complete the desired number of circles in one direction, then switch and do the same amount in the opposite direction.

6. Carefully lower your right leg back down to the starting position.

7. Repeat the same process with your left leg.

8. Alternate between the right and left leg for the given number of repetitions or sets, ensuring consistent control and movement speed throughout the exercise.

Make sure to perform the movement with control at all times, not letting the motion or momentum take over. Keep your movements smooth and deliberate to ensure proper muscle engagement and to avoid any strain on your lower back. If you find the exercise too challenging, you can modify it by making smaller circles or not lifting your legs as high.

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