Benefits:
- increased strength for the abdominal muscles
- improved control of the core muscles
- can prevent or improve stress incontinence
Method (including modifications):
Lie down on your back in a neutral position (with the knees bent, the 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 up (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.
The next time you exhale, lower one leg down and try to tap your heel to the floor without losing control over your core muscles. If you feel that your lower back is coming off the mat you went a little too far so stop before that happens.
During the next phase, you can start stretching your legs forward one leg at a time. The closer you get to the floor with your stretched leg, the harder it gets to keep your core muscles engaged.
To progress with this exercise move your hands away from your head to increase your upper-body involvement.