Lie face-up with arms pressed firmly into the floor. Bend hips and knees to 90 degrees, thighs vertical, shins parallel. Press lower back flat. Curl hips off the floor, engaging lower abs and tilting your pelvis upward. Pause briefly at the top, feeling abdominal contraction. Slowly lower back to the starting position, controlling the descent (2-3 seconds). Exhale during curl, inhale during lowering. Maintain core tension throughout.
Press palms firmly into the floor for stability. Focus on a pelvic curl, not leg lift; imagine performing the movement without your legs. Control the lowering phase (2-3 seconds) to maximize muscle engagement. Maintain lower back contact with the mat between reps to prevent hip flexor dominance.