Lying Elevated-Heel Tap

Starting Position:

• Lie flat on your stomach on an exercise mat or a comfortable, flat surface. Make sure your body is straight, with your arms extended in front of you and legs straight behind you.

• Your forehead should be resting gently on the mat, keeping your neck in a neutral position.

Body Positioning:

• Engage your core muscles to stabilize your body throughout the movement.

• Keep your feet hip-width apart and toes pointed.

Movement:

• Slowly lift your right leg off the ground by squeezing your glutes. Keep your knee straight.

• As you lift your leg, bend your right knee slightly and bring your right heel towards your glutes, tapping it with your hand. This engages the hip and glute muscles effectively.

• Return your right leg to the starting position without letting it touch the ground completely, maintaining tension in your muscles.

• Repeat this movement with your left leg, lifting it and tapping your left heel with your hand.

Repetitions:

• Aim for 10-15 repetitions on each leg, alternating between sides.

Breathing:

• Inhale as you prepare for the movement, and exhale as you lift your leg and tap your heel.

Tips:

• Focus on controlled movements to avoid momentum.

• Keep your hips stable and avoid twisting during the exercise.

• Ensure that your body remains straight and aligned throughout the movement.

Cooldown:

• After completing your sets, gently stretch your back and hips to relax the muscles.