S3: Abs / pelvic-floor strengthening

Key instructions

Lie on your back with your knees bent at 90° and your feet parallel to the floor. Place your hands on your lower back (the lumbar region).

Maintain control of your back and hips to avoid back pain.

1. Exhale slowly and gradually, contracting your abdominals and perineum as if you were holding in wind or stopping the flow of urine, while pressing your hands between your back and the mat.

2. Inhale and release.

3. Repeat.

If you find it difficult to control your back and hips, bring your knees up towards your shoulders.

Sets x reps

2x10 breathing cycles (inhale-contract/exhale - release)

Rest between sets: 30 sec to 1 min 30

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