Alternating Lying Sole Kick

1. Starting Position:

   • Lie down on your back on a flat, comfortable surface, such as a mat or carpet.

   • Keep your arms at your sides, palms down for stability.

   • Bend your knees at about a 90-degree angle, keeping your feet flat on the ground.

2. Engage Your Core:

   • Gently tighten your abdominal muscles to stabilize your midsection. This will help prevent your lower back from arching excessively during the movement.

3. Movement:

   • Lift your feet off the ground, keeping your knees bent, so your thighs are parallel to the floor.

   • Slowly extend your right leg straight out in front of you, without touching the ground, while simultaneously bringing your left knee towards your chest.

   • Your left foot should be off the ground, and your left knee should be bent.

   • Hold this position for a moment.

4. Alternate Legs:

   • Return your right leg to the starting position while extending your left leg straight out in front of you and bringing your right knee towards your chest.

   • Ensure that you maintain a slow and controlled motion, focusing on using your hip muscles to perform the movement.

5. Repetitions:

   • Continue alternating legs in this manner for the desired number of repetitions, aiming for 10-15 repetitions on each side.

6. Breathing:

   • Breathe in as you extend your leg and breathe out as you return to the starting position.

7. Finishing:

   • After completing your repetitions, gently lower your feet back to the ground, relax your body, and take a few deep breaths to recover.

Tips:

• Keep your movements slow and controlled to ensure you maintain stability and avoid injury.

• Focus on using your hips and core, rather than forcing your legs to move quickly.

• If necessary, start with fewer repetitions and gradually increase as you build strength and confidence.