Heel-Tap

1. Begin by lying on your back with your knees bent and your feet flat on the ground, about hip-width apart. Your arms should be at your sides with your palms facing down.

2. Lift your shoulders slightly off the ground by contracting your abdominal muscles, keeping your head and neck in a natural and neutral position.

3. Without moving your torso, reach your right hand down to touch your right heel by flexing your oblique muscles. Your shoulders and head should remain slightly lifted off the ground while performing this motion.

4. Return to the center starting position and then reach your left hand down to touch your left heel, again using your oblique muscles.

5. Continue to alternate sides for the desired number of repetitions, maintaining a steady pace without using momentum.

It is important to keep your abs engaged throughout the exercise to protect your lower back and ensure the movement comes from your core, not your neck or arms.

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