Pelvic tilt
Pelvic tilt
This exercise involves a very slight internal movement that isolates and strengthens your core and pelvic floor muscles:
Lie on the floor with your knees bent, your feet placed on the floor parallel to each other, and your arms at your sides.
Tighten your lower abdominal muscles, sinking your abdomen downward toward your spine without using your buttock or leg muscles to help you. Your pelvis will tilt upward slightly during this movement, but it won’t leave the floor.
Hold this position for 5 seconds, then relax your muscles.
Do 5 to 10 repetitions.
Lying march
Lying march
Lie on your back on the floor, with knees bent and arms your sides.
Tighten your stomach muscles and slowly raise your leg 3 to 4 inches from the floor. Hold it for a few seconds, then slowly lower it to the floor.
“March” for 30 seconds by alternating legs for two to three repetitions.
Bridge
Bridge
Lie on your back on the floor, with knees bent and arms your sides.
Slowly raise the buttocks from the floor, until your body is straight from your knees to your shoulders.
Hold the bridge position for 8 to 10 seconds, then slowly lower to starting position.
Planking
Planking
Start with your hands and knees on the floor and your back straight.
Raise one leg off the floor and behind you, with the knee slightly bent and no arch in the back or neck.
Hold for 4 to 6 seconds, then slowly lower to starting position.
For a slightly more advanced exercise, raise one leg and the opposite arm at the same time. Hold for 4 to 6 seconds, then slowly lower to starting position.