Heel Drop - when/how to breathe and modifications

You always exhale and engage on the exertion. ‘Exertion’ means the movement, or the ‘work’. This applies to every exercise ever by the way, so remember... always exhale and engage on the exertion.  Follow these tips in the heel drop..

1. Lie on your back, knees bent and feet flat on the floor. Exhale, engage your core and lift your knees one after the other into your chest. It’s easier on your core to lift them one at a time than both together. Bring them far enough into your chest so you’re not straining your abs just holding them there. Everything should be relaxed to start. Place your hands on your knees to support them. 

2. Exhale slowly as you engage your core and let one heel drop slowly to the ground. 

3. When it gets there, pause, inhale and let everything relax. 

4. Then exhale, engage again and bring that knee back to your chest. 

5. When it gets there, pause, inhale and let everything relax. 

6. Exhale slowly as you engage your core and let the other heel drop slowly to the ground. Repeat steps 2-6 for 5 or 10 on each leg. 

Try not to worry about how many repetitions you do. Quality is always more important that quality.  And if you find that you need to modify this movement when you first start - no problem.  Nicole has you covered! Check our her video on Diving Deeper Core 1 which you can find MUTU Masterclass archive