Floor bridge with Kegel
Lie on your back with your knees bent, feet flat on the floor and arms by your sides. Engage your core muscles and squeeze your butt to lift off the floor, pressing heels into the ground as you rise. Tense your Kegel muscles at the top of the bridge, hold for three seconds, then slowly return to floor. Only release your Kegel muscles when you return to your starting position. Aim for three sets of 10-16 reps.
Plank with knee bend
Start in a plank position with your hands beneath your shoulders and legs balancing on the balls of your feet. Keeping your body in a straight line, contract your abdominal muscles and slowly draw your right knee in as close to your chest as possible. Return to your starting position and repeat with the other leg to form one repetition. Aim for three sets of 10-16 repetitions.
*If you can’t keep your body in a straight line and start losing form, rest your hands on a higher platform such as a bench or chair to take some pressure off your abs and shoulders.
Lie on your side with one arm supporting your head and the other on the ground in front of you. Holding your top leg just above the ground, rotate it slowly in small circles. A full revolution is one repetition. Aim for three sets of 10-16 rotations with each leg.
Leaning leg sweep (start with arms straight)
Stand approximately a foot away from the wall, with both hands resting on the surface and your left knee extended. Slowly lean forward until your forearms are lying flat on the wall, extending your left leg out further as you do so. Hold for a moment, return to your starting position and repeat with the opposite leg. Aim for three sets of 10-16 reps.
Lean against a wall with your feet approximately 2 feet in front of you. With your hands and back pressed against the wall, sink into a squat position until your knees form a 90-degree-angle. Hold for a moment then return to your starting position. Aim for three sets of 10-16 reps.
*A towel or exercise ball between you and the wall will help you slide more easily.
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