Heel taps

1. 1Lie on your back with your knees bent, feet flat and about hip width apart, heels close enough that your fingertips can just reach them. Rest your arms straight alongside your body, palms down.
2. 2Press your lower back gently into the floor and curl your head, shoulders and upper back a few centimetres up, chin off your chest. This is your working position for the whole effort.
3. 3Reach your right hand down the side of your body and tap your right heel, bending sideways at the waist rather than rolling onto your hip.
4. 4Come back through the middle and reach left to tap the left heel, keeping your shoulders off the floor the whole time. Alternate steadily for the length of the set so both sides get equal work.
5. 5Breathe out as you reach and in as you return, and keep the pace even instead of rushing the taps.
6. 6When the effort ends, lower your head and shoulders to the floor and let your knees fall together for a moment.

• Dropping the head and shoulders back down between taps.

  →Fix: Hold the shallow curl throughout, and if you cannot, shorten your range and reach less far.

• Sliding the whole body side to side on the floor instead of bending at the waist.

  →Fix: Keep your hips and feet planted and think about shortening the distance between your ribs and hip on the reaching side.

• Straining the neck by pulling the chin towards the chest.

  →Fix: Keep a small gap under your chin and let your upper back, not your neck, do the lifting.

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