Backward-Lean Heel-Tap

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.

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.

Repetitions:

• Perform 10-15 repetitions on each side, alternating sides.

Breathing:

• Exhale as you reach and tap your heel, and inhale as you return to the starting position.

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.