Start Position:

1. Lie on your back with hips at 90 degrees and your knees at 90 degrees (tabletop position).
2. Bring your pelvis into a neutral position, maintaining a slight curve in your lower back.
3. Gently tuck your chin and anchor your shoulder blades down.

Action:

1. Inhale: maintain your rib-hip connection and inhale for 4 counts to prepare for movement.
2. Exhale: Exhale and slowly lower one foot towards the floor and “tap” the floor.
3. Inhale: inhale for 4 counts as you bring the leg back to tabletop.
4. Perform 15-20 repetitions on each side, alternating on each side, maintaining control and focus on core engagement throughout.

Purpose:

1. Strengthens deep core muscles, especially the transverse abdominis.
2. Enhances core stability and control during movement.
3. Improves coordination and balance in the lower body.
4. Challenges diaphragmatic breathing.

Precaution:

1. Keep your lower back neutral, avoiding excessive arching or flattening.
2. If you feel strain in your lower back, reset and focus on engaging your core properly.
3. Perform slowly and with control to prevent compensating with other muscles.
4. If pain or discomfort arises, stop and consult a physical therapist.