Lying Leg-Cross

1. Start position: Lie down on your back on a flat surface, with your arms extended out to the sides, forming a "T" shape for balance.

2. Lifting legs: Lift your legs off the ground, keeping them straight, so that your body forms an approximately 90-degree angle at your hips.

3. Shoulder position: Keep your shoulder blades flat on the ground to ensure your torso doesn’t lift off the floor.

4. Leg movement to side: Slowly lower your legs to one side of your body without touching the floor, while keeping your opposite shoulder blade in contact with the ground. Go as far as you can while maintaining control and without discomfort.

5. Pause: Pause for a moment in the side position, engaging your core muscles to keep your balance.

6. Return and repeat: Slowly lift your legs back to the starting position and without stopping, lower your legs to the opposite side of your body, again ensuring the opposite shoulder blade stays in contact with the ground.

7. Controlled movement: Continue alternating sides for the desired number of repetitions, making sure to conduct the movement in a controlled manner and breathing steadily.

8. Focus on form: Ensure your movements are slow and controlled to maximize engagement of the core muscles and avoid momentum taking over.

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