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.
Lie on your back on the foam roll with your tailbone on one end and head on the other. From this position bring your feet close together and perform a kegel exercise. While holding a kegel, lift one arm up over head and the other down by your side, from this position switch the positions of your hands as show.
Lie on your back on a foam roll as shown. From this position put both hands on your hips and keep your elbows off of the ground. While keeping your core engaged try to lift one foot off the floor and hold for 3 seconds.
Step on a band with both feet about hip width apart. Hold each side of the band in your hands at chest height. From this position perform a kegel exercise to stabilize your spine and slowly curl your spine down to form a "C" shape as shown. Next, while still keeping your spine stabilized slowly uncurl your spine and return to standing upright. Do not push through pain in the back.
Repeat 10 times.
Perform 2 sets.
Perform this exercise 2 times per day.
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