Lying Elevated-Heel Tap

1. Starting Position:
- Lie flat on your stomach on an exercise mat or a comfortable, flat surface. Make sure your body is straight, with your arms extended in front of you and legs straight behind you.
- Your forehead should be resting gently on the mat, keeping your neck in a neutral position.

2. Body Positioning:
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your feet hip-width apart and toes pointed.

3. Movement:
- Slowly lift your right leg off the ground by squeezing your glutes. Keep your knee straight.
- As you lift your leg, bend your right knee slightly and bring your right heel towards your glutes, tapping it with your hand. This engages the hip and glute muscles effectively.
- Return your right leg to the starting position without letting it touch the ground completely, maintaining tension in your muscles.
- Repeat this movement with your left leg, lifting it and tapping your left heel with your hand.

4. Repetitions:
- Aim for 10-15 repetitions on each leg, alternating between sides.

5. Breathing:
- Inhale as you prepare for the movement, and exhale as you lift your leg and tap your heel.

6. Tips:
- Focus on controlled movements to avoid momentum.
- Keep your hips stable and avoid twisting during the exercise.
- Ensure that your body remains straight and aligned throughout the movement.

7. Cooldown:
- After completing your sets, gently stretch your back and hips to relax the muscles.