3. Supine Vacuum:

supine-vacuum3

How to Do:

  • Start by lying on your back with your hips and knees flexed such that your feet are flat on the floor or bed.
  • Next, exhale as much air as possible. This raises your diaphragm and, much like an empty stomach, allows for maximum contraction of the TVA.
  • Lastly, pull your navel in as close to your spine as possible.
  • The more your navels draws in, the more the TVA is contracting.

4. Lunges:

lunges4

How to Do:

  • Take two weights and hold them in each hand.
  • Now stand up straight with your feet around three feet apart.
  • Once you are ready, bend your knees to a 90 degree angle.
  • When you are bending your knees drag your left knee towards the floor.
  • Now come back to the starting position by pushing through the right heel and repeat with the right knee down.
  • Repeat this for about 10 to 15 times.

5. Hip Raise:

hip-raise5

How to Do:

  • Lie straight on your back with your knees bent, hands to the sides, and feet flat on the floor.
  • Now slowly raise your hips and extend the left leg while keeping your toes pointed.
  • Hold this position for a few seconds and bring the leg down and place it in a 90-degree angle.
  • Hold this position for a few seconds and adjust your body to centre position.
  • Repeat the same 10 times while switching the legs.
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