1. Starting Position:
- Lie flat on your stomach on a firm surface, such as a mat or a soft floor.
- Keep your legs extended straight behind you with your feet hip-width apart.
- Align your head with your spine, facing down.
- Your arms should be positioned close to your body, either resting at your sides or with your elbows bent and hands supporting your head.
2. Body Positioning:
- Engage your core muscles by gently contracting your abdominal muscles. This helps stabilize your lower back.
- Make sure your pelvis is in a neutral position, avoiding excessive arching of your back.
3. Movement:
- Slowly shift your hips forward by squeezing your glutes and engaging your hip flexors.
- Focus on moving from your hips rather than your lower back.
- Maintain a steady breathing pattern; inhale as you prepare and exhale as you shift your hips.
- Hold this position for a moment, feeling the stretch in your hip flexors.
4. Return:
- Gradually release the tension and return to the starting position.
- Ensure you keep control of your movements to avoid jerking or straining your muscles.
5. Repetition:
- Repeat this movement for 10-15 repetitions, maintaining proper form throughout.
- Rest for a few seconds between each set if needed.
6. Cooldown:
- After completing your repetitions, take a moment to lie flat on your stomach and relax your muscles before transitioning to your next exercise.
Tips for Success:
- Ensure that your neck remains relaxed and in line with your spine.
- Avoid overarching your back; focus on engaging your glutes and core.
- If you feel discomfort, adjust your position or take a break.
