Lie on your back with both knees bent. Place your hands over your lower abdomen as shown. Contract your pelvic floor as if to stop the flow of urine and draw your belly button towards your spine. Make sure you do not hold your breath. Feel with your fingers for a subtle contraction of your deep abdominal muscles. Keeping your knee bent, lower one leg out to the side while trying to maintain the abdominal contraction, repeat the same movement on the opposite leg.
Lying on your side, bend both knees. From this position lift your body up onto your elbow in a plank position as shown. While maintaining a plank position, lift your top knee off your bottom knee while keeping your ankles together.
Lie on your side with both knees bent to 90 degrees. Perform a kegel contraction and hold the contraction while your leg is moving. Keep your ankles together and lift the upper knee toward the ceiling, keep your upper knee elevated toward the ceiling and bring the lower knee up to meet the upper knee as shown. Keep the upper elevated throughout the exercises and only move the lower knee.
Repeat 10 times on each side.
Perform 2 sets.
Perform this exercise 2 times per day.
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