This exercise is gentle on your body, so it's good for everyone.

It mainly works your stomach muscles and hip muscles, which are very important for your body.

It's helpful for both beginners who want to improve their balance and experienced athletes who want stronger core muscles.

Doing this exercise can really improve your fitness.

To do this exercise, lie on your back with your knees bent and feet flat on the floor.

Slowly lift one leg straight up towards the ceiling, keeping your lower back pressed to the floor. Focus on keeping your core engaged to prevent arching your back.

Lower your leg back down and repeat with the other leg. This is one repetition.

Try to keep your movements slow and controlled. Don't rush.

Start with a small number of repetitions and gradually increase as you get stronger.

Remember to breathe normally throughout the exercise.

If you feel any pain, stop and rest. You can also try doing fewer repetitions.

Builds a Stronger Core: When you do this exercise, you have to keep your body steady. This makes your stomach muscles work hard and get stronger.

Increases Flexibility: Moving your legs slowly helps stretch your hip and hamstring muscles, making them more flexible.

Works Your Lower Stomach Muscles: Keeping your core tight while marching really targets the lower part of your stomach muscles.

Keeps Your Body Balanced: This exercise helps make both sides of your body equally strong and stable, preventing muscle imbalances.

How to Do Lying Straight Leg Marches:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Slowly lift one leg straight up towards the ceiling, keeping your lower back pressed to the floor. Don't arch your back!

3. Lower your leg back down and repeat with the other leg. This is one repetition.

4. Do 10-15 repetitions on each leg. You can increase the number as you get stronger.

5. Remember to breathe normally throughout the exercise. Keep your core engaged to protect your lower back.

Tighten your tummy muscles. Imagine pulling your belly button in towards your spine. This helps your core muscles work.

Slowly lift one leg up, keeping it straight. Aim for about halfway between the floor and straight up (a 45-degree angle).

Pause for a second with your leg up.

Slowly lower your leg back to the floor.

Now, do the same with your other leg. Keep going back and forth, like you're marching, but lying down.

Keep your movements nice and slow. Don't rush. This helps your core muscles work better and prevents back pain.

Do as many as you feel comfortable doing. You can always do more next time!

The Glute March: This exercise works the same muscles (glutes and core) but in a different way. You lift your hips up like a bridge and then march your knees towards your chest, one at a time, while keeping your hips lifted.

Glute March Benefits: It's great for building strong glutes, having a strong core, and improving how well your hips move.

How to do a Glute March: Lie on your back, bend your knees, and put your feet flat on the floor. Lift your hips off the ground. Then, bring one knee towards your chest, lower it, and repeat with the other knee, keeping your hips up the whole time.

Another good option: The Lying Leg Hip Raise. This also works your glutes and core. You lie on your back and lift your hips with your legs straight. This changes how the muscles are used compared to straight leg marches.

Why try these alternatives? These exercises give your muscles a workout from different angles, which can be helpful for overall strength and fitness. They also offer variety to prevent boredom!

Here are some ways to make this exercise even better:

Lying Leg Raises: Lift both legs at the same time. This really works your lower belly muscles and helps you be more stable and flexible. It's a good way to build a stronger core.

Lying Leg Hip Raises: Lift your hips off the ground with your legs straight. This exercise works your core, buttock muscles, and the backs of your thighs. It's a more active movement that strengthens your whole back side.

Glute March: Lie on your back, lift your hips, and then bring your knees to your chest one at a time. This is good for stronger buttocks and better balance. It makes your workout more challenging by adding a balance component.

Each of these exercises is different. They help you get stronger in different ways. Try them all and find what you like best!

Remember to breathe: Don't hold your breath! Keep breathing normally. This helps you keep your core muscles working and prevents you from getting tired too quickly.

Tighten your tummy muscles: Make sure your stomach muscles are firm and tight throughout the exercise. This is very important for protecting your back and making the exercise work better.

They help make your belly muscles stronger.

They improve your balance and steadiness.

Doing them regularly helps you get fitter overall.

Focus on doing the exercise correctly to avoid injury and get the most benefit.

Lie on your back with your knees bent and feet flat on the floor. Keep your lower back pressed to the ground.

Slowly lift one leg straight up towards the ceiling, keeping it straight and your lower back flat. Don't arch your back.

Lower your leg back down and repeat with the other leg. Keep your movements slow and controlled.

Breathe normally throughout the exercise. Don't hold your breath.

Start with a small number of repetitions (lifts) for each leg, and gradually increase as you get stronger.

Listen to your body and stop if you feel any pain.