S2: Core / pelvic floor strength
Key instructions
Lie on your back, knees bent, with hands placed under the lower back (lower back/lumbar hollow):
Exhale slowly while gradually contracting your abdominal muscles and your pelvic floor (as if you were holding in a wind or stopping the flow of urine), pressing your hands between your back and the mat as you do so.
Breathe in and relax.
Repeat
Sets x reps
2x8 breathing cycles (inhale-contract / exhale-relax)
Rest between sets: 30 sec to 1 min 30
