Vacuums Exercise
Instructions:
Sit in a kneeling position with your hands on your thighs. Keep your upper body upright. Breathe out, then immediately suck your stomach up and in as far as it will go. Hold for 10 seconds. Repeat.
Npte: To can increase the ‘vacuum” time to up to 30 seconds as your stomach gets stronger. You can also do this exercise from a standing position.
Raised-Leg Knee-Ins Exercise
Instructions:
Lie on your back on the floor. Your arms should be close to your sides, with your hands palm-down and just under your back and butt. Press the small of your back against the floor and extend your legs outward with your heels about three inches above the floor.
Keeping your lower back against the floor, lift your right knee toward your chest, keeping your left leg hovering above the floor. Hold, then straighten your leg to the starting position and repeat with the other leg. Keep your abs taut throughout the exercise.
