Lying Criss-Cross Leg

1. Begin by lying flat on your back with your arms extended out to the sides, creating a "T" shape with your body, and palms facing down.

2. Lift your legs up towards the ceiling so that your body forms a 90-degree angle at the hips. Your legs should be straight and close together.

3. Engage your core muscles to keep your lower back pressed firmly into the ground.

4. Slowly lower your legs down to one side, crossing them over each other, while rotating your hips slightly, but keeping your shoulders flat on the ground.

5. Bring your legs back up to the center and then lower them down to the opposite side, crossing them in the opposite direction.

6. Continue alternating from side to side for the desired number of repetitions or time while maintaining control and keeping the movement slow and steady.

7. Focus on breathing deeply and maintaining a strong, engaged core throughout the movement.

It's important to perform this exercise with controlled movements to avoid placing unnecessary stress on the lower back. If there is any discomfort or pain in the back, stop the exercise or adjust the range of motion to a more comfortable level.

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