Lying Elbow-Tap

Equipment: None required.

Instructions:

1. Starting Position:

   • Lie flat on your back on a comfortable surface like a mat.

   • Keep your legs extended straight and your feet together.

2. Hand Positioning:

   • Bend your arms at the elbows and position your hands near your face. Your elbows should be pointing outward.

3. Movement:

   • Engage your core while keeping your lower back pressed against the mat.

   • Lift your upper body slightly off the ground by contracting your abdominal muscles.

   • As you lift, bring one elbow towards the opposite knee while keeping the other elbow out to the side.

   • Alternate sides in a controlled manner, bringing one elbow to touch your chest while extending the other arm back down.

4. Breathing:

   • Inhale as you start the movement and exhale as you bring the elbow towards the chest.

5. Repetitions:

   • Aim for 10-15 repetitions on each side, gradually increasing the number as you become more comfortable with the exercise.

6. Cool Down:

   • Once you complete your repetitions, gently lower your upper body back to the starting position and relax for a moment before continuing to the next exercise.

Tips:

• Focus on controlled movements rather than speed to ensure proper muscle engagement.

• Avoid pulling on your neck; use your core to lift your upper body.