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), arms by your side.
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 one leg straight forward and stretch the other leg towards the ceiling, catching it as high up as you can reach, and gently pulling it towards you to stretch your hamstrings. Inhale and exhale again as you switch legs. Make sure that your shoulders are not rolling forward to reach your leg.