(1) Double knees to chest
Lie on your back with your knees bent and your feet on the floor. Tighten your stomach muscles and push your lower back into the floor. Pull both knees up towards your chest. Hold this pose for 5 seconds then lower the legs back down to the ground. Relax and then repeat. Work to repeat up to 10 to 20 times.
(2) Partial curl
Lie on your back with your knees bent and your feet on the floor. Draw in your abdomen and tighten your stomach muscles. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don’t hold the breath.
(3) Gluteal stretch
Lie on your back with both knees bent. Rest your right ankle above the knee of your left leg. Grasp the thigh of the left leg and pull toward your chest. You will feel the stretch along the buttocks and possible along the outside of your hip. Hold the stretch for 15 to 30 seconds. Repeat the exercise with your left ankle resting on your right knee. Do this exercise 3 times with each leg.
(4) Quadruped arm and leg raise
Get down on your hands and knees. Pull in your belly and tighten you abdominal muscles to stiffen your spine. While keeping your abdomen tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm & leg slowly and change sides. Do this 10 times on each side.
(5) Dead bug
Lie on your back with knees bent, arms at your sides and feet on the floor. Draw in your abdomen and tighten your abdominal muscles. Keeping the legs bent, lift one leg off the floor and hold it for 5 seconds before lowering it to the ground and lift the other leg for 5 seconds. Next, lift one arm over the head, hold it for 5 seconds then lower it. Repeat with the other arm. Once this becomes easy you can double up, lifting a leg and the opposite arm at the same time. Repeat this sequence for 5 to 10 repetitions in sets of three.
(6) Pelvic tilt
Lie on your back with the knees bent and the feet flat against the floor. Pull your belly button toward the spine using your abdominal muscles and focus on pressing the lower back flat against the floor. Hold this position for 10 to 15 seconds and then relax. Do 10 repetitions in sets of three.