Backward-Lean Heel-Tap

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.