-Do not to hold your breath and breathe freely and deeply for about 4 breaths.
Straight Leg Raise
-Lie on your back
-Keeping your leg straight activate your transversus abdominus and raise your leg approximately 6 inches
for 5 seconds.
-Repeat this exercise 10 times
-Lie on your back. Raise your legs and bend them so that you form a right angle at your hips and knees
-Return to the original position and repeat on the other leg so that your legs are moving past one another like scissors.
-Repeat 10 times with each leg .
-Start on all fours. Your hands under your shoulders and knees under hips
-Tighten tummy and slowly raise your leg straight up towards the ceiling so that it is level with your torso
for 3-5 seconds.
-Repeat 10 times.
Closed Chain Bridging
-Begin this in lying with hips and knees bent so that your feet or flat on the bed/floor
-Tighten in your tummy muscles,squeeze your bottom and raise your bottom and then spine off the bed.
-Try to keep your pelvis level and aim to get your shoulders, pelvis and knees level.
for 5 seconds and repeat10 times.
-Perform 3-5 sets.