Benefits:
- increased strength for the abdominal muscles
- improved control of the core muscles
- can prevent or improve stress incontinence
Method:
Lie down on your back in a neutral position (with the knees bent, back muscles relaxed, slight neutral arch in your lower back), hands behind your head.
As you exhale, suck the belly button in to engage your core, lift your head and shoulders off the floor, rest on the tips of the shoulder blades, and tuck the chin.
Inhale to prepare, then when you exhale, stretch both legs up towards the ceiling, then lower them down as low as possible while maintaining your core engagement and a neutral spine. Keep your legs squeezed together, strong and straight with your toes stretched forward.