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One reason? It’ll help keep your lower back in a safe position. Squeezing your glutes in particular will give you a slight posterior pelvic tilt, which just means your pelvis is tucked under a tad, so that your lower back is in a neutral position, says Stokes.
“When you’re using your core along with arms or legs or both, you’re able to use the least amount of force for maximum impact,” Betiku says. Stokes suggests lying on your back with your knees above your hips in tabletop position. In this position, squeeze your glutes and your core muscles so that your lower back presses into the floor. Aim to be as flush with the floor as possible, though your back’s natural arch may prevent it from pressing down completely.
Another option is to get into tabletop position, but instead of pressing against your legs, simply extend one leg out straight, Betiku says. As you do it, use your glutes and abs to keep your lower back from lifting off the ground—the goal is for your torso to stay completely still.
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