Hip Raise

1. Starting Position:
- Lie on your back on the mat with your knees bent.
- Place your feet flat on the ground, hip-width apart. Your heels should be close enough to touch your fingertips when you reach down.
- Keep your arms relaxed at your sides, palms facing down.

2. Movement:
- Engage your core muscles by tightening your abdominal area.
- Press through your heels and lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
- Squeeze your glutes (buttocks) as you lift your hips for maximum effectiveness.

3. Hold:
- At the top of the movement, hold the position for a moment. Ensure that your shoulders remain on the ground and that you are not pushing through your neck.

4. Lowering:
- Slowly lower your hips back down to the starting position. Avoid letting your lower back sag or arch excessively during the descent.

5. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, taking a brief rest between sets as needed.

Tips for Success:
- Maintain a steady breathing pattern; inhale as you lower your hips and exhale as you lift.
- Ensure your knees stay aligned with your feet throughout the exercise and do not let them flare out to the sides.
- Focus on using your glutes and lower back muscles rather than relying on momentum.