1. Starting Position:
- Lie on your back on a flat surface, such as a mat.
- Bend your knees and place your feet flat on the ground, hip-width apart. Make sure your heels are close to your glutes (but not touching).
- Your arms should be resting at your sides with your palms facing down.
2. Movement:
- Inhale as you prepare to lift your hips.
- Exhale as you push through your heels, engage your hamstrings and glutes, 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.
3. Hold:
- At the top of the movement, squeeze your glutes and hold this position for a moment, ensuring you keep your core engaged.
4. Lowering:
- Inhale as you slowly lower your hips back down to the starting position, controlling the descent to avoid dropping your hips too quickly.
5. Repetitions:
- Aim for 10 to 15 repetitions, resting for a short period between sets if needed.
6. Tips:
- Avoid arching your back; keep your core tight throughout the exercise.
- Ensure your shoulders stay on the ground and your head is in a neutral position.
- You can increase difficulty by performing the exercise on one leg or adding a resistance band around your knees.
