Lying on the back with the knees stacked over the hips, slowly lowering one heel at a time to tap the floor. Builds core control through the lower abdominals.

Verbal Cues

• “Knees over your hips, feet up”
• “Lower one heel to tap the floor, then swap”
• “Keep your lower back pressed down”

What to Watch For

• Lower back should stay flat throughout
• If it arches up, make the movement smaller
• Focus on deep exhales