Sets: 2

Reps: 12

• Lie on your back with your knees bent and feet on floor.

• Inhale through your nose and allow the ribcage to expand like an umbrella opening.

• Exhale like you are blowing out through a straw. Tuck your tailbone under and draw in your abdominals at the same time.

• Hold this tuck through your full exhale.

• You should feel your low back flattening to the mat, but your abdominals should not be pushing outwards.

• Think of zipping up your lower, middle, then upper abs from pubic bone to sternum as you exhale.

• You may also feel a pelvic floor lift on the exhale as well.

• Repeat: inhale, untuck and relax abdominals and pelvic floor. Exhale, draw in abdominals and tuck pelvis.