Instructions:

1. Lie flat on your back with your knees bent and feet flat on the ground.
2. Place your hands by your sides, palms facing down.
3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
4. At the top of the movement, squeeze your abs and pause for a moment.
5. Slowly lower your legs back down to the starting position.
6. Repeat for the desired number of repetitions.