Lying Froggy Push

Positioning:

1. Starting Position: Lie flat on your back on a comfortable mat or surface. Keep your arms by your sides or place them under your head for support.
2. Leg Position: Bring your feet together and bend your knees so your legs resemble a frog's legs. Your knees should be pointed outward, and your feet should be flat on the ground.

Movement Instructions:

1. Hip Lift: Press your feet together and engage your core. Push through your heels and lift your hips upward towards the ceiling. Focus on squeezing your glutes at the top of the movement.
2. Hold the Position: Hold the top position for a brief moment (1-2 seconds) to maximize the contraction in your glutes.
3. Lower Back Down: Slowly lower your hips back down to the starting position without losing control. Ensure your back comes down first and your hips follow.
4. Repeat: Perform the movement for 10-15 repetitions, focusing on maintaining proper form throughout the exercise.

Tips:

- Ensure your shoulders stay relaxed and pressed against the mat.
- Avoid arching your back excessively; keep your core engaged.
- If you feel discomfort in your lower back, adjust your positioning or the range of motion.