1. Starting Position: - Sit on the floor with your knees bent and feet flat on the ground. - Lean back slightly so your torso is at about a 45-degree angle to the ground while keeping your core engaged. - You can hold your hands together in front of you or place them behind your hips for support.
2. Movement: - Lift your feet off the ground a few inches, keeping your knees bent. - Hold this position briefly to engage your core. - Slowly extend your right leg out while reaching towards your right heel with your right hand, tapping it gently. - Return to the starting position and repeat on the left side by extending your left leg and tapping your left heel with your left hand.
3. Repetitions: - Perform 10-15 repetitions on each side, alternating sides.
4. Breathing: - Exhale as you reach and tap your heel, and inhale as you return to the starting position.
5. Tips for Beginners: - Focus on maintaining a straight back and avoid rounding your spine. - Keep your movements controlled to maximize engagement of your core. - If this exercise feels challenging, you can keep your feet on the ground until you build more strength.