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 muscles, then lift your legs (keep your knees bent). Lift your head and shoulders off the floor as well, gently rest on the tips of the shoulder blades, and tuck the chin.
Next time when you exhale, twist towards a bent leg (slightly move opposite elbow towards opposite knee), and stretch the other leg straight forward. Keep your elbows wide and make sure you don’t pull your neck/head forward.