Lying Elbow-Tap

Equipment: None required.

Instructions:

1. Starting Position:
- Lie flat on your back on a comfortable surface like a mat.
- Keep your legs extended straight and your feet together.

2. Hand Positioning:
- Bend your arms at the elbows and position your hands near your face. Your elbows should be pointing outward.

3. Movement:
- Engage your core while keeping your lower back pressed against the mat.
- Lift your upper body slightly off the ground by contracting your abdominal muscles.
- As you lift, bring one elbow towards the opposite knee while keeping the other elbow out to the side.
- Alternate sides in a controlled manner, bringing one elbow to touch your chest while extending the other arm back down.

4. Breathing:
- Inhale as you start the movement and exhale as you bring the elbow towards the chest.

5. Repetitions:
- Aim for 10-15 repetitions on each side, gradually increasing the number as you become more comfortable with the exercise.

6. Cool Down:
- Once you complete your repetitions, gently lower your upper body back to the starting position and relax for a moment before continuing to the next exercise.

Tips:
- Focus on controlled movements rather than speed to ensure proper muscle engagement.
- Avoid pulling on your neck; use your core to lift your upper body.