This document provides instructions for two physical exercises: heel touches and leg raises. Heel touches involve lying on your back and side-bending your spine to alternately reach your hands toward each heel while engaging your core muscles. Leg raises involve lying on your back with straight legs and lifting both legs together up toward the ceiling until your hips lift off the floor, then lowering back down in a controlled motion. The document recommends regular physical activity and describes how to perform these two exercises with proper form.

1. Lesson 1:
Importance and
Recommendatio
ns of Physical
Activities
Edrelyn Centino

2. Heel touches
1. Lie face-up on an exercise mat with your arms by your
sides, your knees bent, and your feet on the floor. Your
spine and pelvis should be in a neutral position.
Slightly tuck your pelvis and bring your ribcage down.
Engage your core.
2. Your chin should remain tucked throughout the
movement, as if you were holding an egg under your
chin. Squeeze your abs and curl your upper back
slightly off the exercise mat. All repetitions should
begin from this starting position.
3. Side-bend your spine to reach your right hand toward
your right heel, squeezing your abs and right oblique.
4. Proceed to side-bend to the left, reaching your left
hand toward your left ankle. Squeeze your abs and left
oblique.
5. Continue to alternate sides for the desired number of
repetitions.

3. Leg raises 1.Lie on your back, legs straight
and together.
2.Keep your legs straight and lift
them all the way up to the ceiling
until your butt comes off the floor.
3.Slowly lower your legs back down
till they're just above the floor.
Hold for a moment.
4.Raise your legs back up and
Repeat