Heel Beats

1. Lie on your stomach with your forehead resting on the mat. Extend your legs straight and point your toes.
2. Place your hands, palms facing down, under your forehead to provide support.
3. Engage your core muscles to support your lower back.
4. Lift both legs approximately six inches off the mat. Keep them straight and parallel to the ground.
5. Perform a quick, controlled beating motion with your heels. Move your feet apart 12-18 inches, briefly pausing before bringing your feet together, slightly beating the heels into one another.
6. Maintain control throughout the movement. Avoid lifting your legs too high or straining your lower back.
7. Coordinate your breath with the movement. Inhale as you lift your legs, and exhale as you perform the heel beats.
8. Continue the heel beats for the desired number of repetitions or a set duration.

1. Focus on a controlled and precise beating motion rather than speed.
2. Keep your neck in a neutral position. Avoid straining or overextending your neck.
3. Emphasize the engagement of your glutes as you lift and beat your heels.
4. Keep your pelvis stable on the mat. Avoid excessive arching of the lower back.

Easier

• Lift your legs only a few inches off the mat if a higher lift is challenging.
• Instead of both legs, lift and beat one leg at a time.
• If keeping your legs straight is challenging, bend your knees slightly during the beats.
• If forehead support is uncomfortable, place your hands on the mat under your shoulders.
• Slow down the pace of the heel beats if maintaining control is difficult.

Harder

• Perform exercise with light ankle weights.