• Tighten your hip muscles and at the same time, tighten your abdominal muscles to flatten your lower back. Hold for 10 seconds, then relax.

• Starting Position : Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Keep your legs together Cross your arms over your chest.

• Tilt your pelvis and push your low back to the floor as in the previous exercise, then slowly lift your buttocks off the floor as far as possible without starting. Maintain this position for 5 seconds. Lower your buttocks to the floor. Do not hold breath. Do Not Cause Pain.

Starting Position: Lie on your back on a table or firm surface. Knees bent and feet flat on the table Flatten your back to the floor by pulling your abdominal muscles up and in.

• A. Bring one kee toward your chest. Hold this position for 5 seconds. Lower your leg to the starting position. Then repeat on your opposite knee.

• B. Bring one knee toward your chest. Straighten the knee Hold for 5 seconds Slowly lower the leg to the starting position. Repeat on opposite leg.

• C. Raise your leg up to 45 degrees keeping your knee straight. Hold for 5 seconds. Slowly lower the leg to the floor. Rpeat on the opposite leg.

Maintain your pelvic tilt and keep your resting leg relaxed at all times.
Do not hold your breath.
Do Not Cause Pain.

• Lie on the floor on back.
  
• Keeping arms folded across chest, tilt pelvis to flatten back. Tuck chin into chest.
• Tighten abdominal muscles while raising head and sholders from floor.
• Hold for 10 seconds and release.