Alternating Floor Lying Toe-Tap

1. Start by lying flat on your back on the floor with your arms extended by your sides. Your knees should be bent, and feet should be flat on the ground.

2. Lift your feet off the ground, bringing your knees directly above your hips, and bending them at a 90-degree angle. Your calves should be parallel to the floor. Maintain this position with your lower body throughout the exercise.

3. Engage your core by pulling your belly button towards your spine, and flatten your lower back against the floor.

4. Now, raise your upper body slightly off the ground to engage the core muscles further, but keep your lower back in contact with the ground.

5. Alternately reach towards or touch each foot, side to side, with the opposite hand. For example, lift your right hand towards your left foot, then your left hand towards your right foot, moving your upper body in a slight twisting motion.

6. Control your movement and maintain a steady breathing pattern. Exhale as you reach towards your foot and inhale as you return to the starting position.

7. Make sure to keep the movements controlled and use your abdominal muscles rather than momentum to move.

8. Perform the desired number of repetitions and sets while maintaining proper form and controlled movement throughout.

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