Heel slides

Lie on the floor with your knees bent, and place two fingers just inside your hip bones so you can feel your lower belly muscles. Your feet should be flat on the floor.
Pull your belly button in toward your spine. You should feel your lower belly muscles pull slightly away from your fingers as the muscles tighten.
Keep holding your belly button in as you slowly slide one foot along the floor until your leg is out straight.
Slowly slide the leg back to your starting position while making sure that you keep holding your belly button in.
Do not arch or move your back as you are doing this. Do not hold your breath.
Relax and repeat with your other leg.
Repeat 8 to 12 times.

Current as of: May 1, 2026

Author: WebMD Ignite Staff
Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: May 1, 2026

Author: WebMD Ignite Staff

Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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NOTICE: This health information was not created by Columbia University Irving Medical Center and may not necessarily reflect specific CUIMC practices. For medical advice to your personal condition, please consult your doctor. Medical advice disclaimer.