1. Pelvic Floor Muscle Exercise
Increases pelvic floor strength and reduces postpartum problems. Kneel with legs together and butt on heels. You may also lay with your head up and legs bent. Imagine fighting the desire to urinate. It will compress your muscles.
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2. Deep Tummy Strengthening
Increases back support. Lie on one side with slightly bent knees. Inhale and exhale. Pull the tummy to the spine. Attempt simultaneous pelvic floor muscle squeezes. Hold this posture for 10 seconds.
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3. Pelvic Tilts
Increases lower back and pelvic strength. This is a supine workout. Do not do this without contacting a trainer. Lay on your back with legs bent and head and shoulders lifted on a pillow. Inhale softly.
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4. Upper Back Stretch
Sit cross-legged with your back straight and hands behind your head. Inhale gently. Draw in your belly and lengthen your back while exhaling and looking up. Squeeze your shoulders to breathe again and return to the start.
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5. The Cat Stretch
Start on all fours with hands under shoulders and knees under hips. Relax your stomach and breathe in. Draw the belly in, arch your back, bow your head, and stare at the tummy while exhaling.
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6. Thigh Stretch
Abs, lower back, hips, and buttocks are strengthened. Pull in your abs while kneeling hip-width apart on a carpet or mat. Lean back, breathe in, pinch your butt, and lift your arms parallel to the floor, palms down.
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7. The Sword
Spread your feet wider than your hips. Move your right hand to your left knee as indicated in the illustration. Raising your right hand to the right is like taking a sword from your hip belt. Keep staring at the hand.
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8. Sword Arm
Put your right knee and hands on the floor. Stretch the left leg with abs in and hips up. Take a deep breath and glance up at your left hand. Exhale by lowering the hand to the start.
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9. Wagging The Tail
You should begin on all fours and make sure that your wrists are in line with your shoulders. Suck in your stomach, raise one knee, and move your leg in a circular motion while lifting the other knee. Proceed in the same manner with the opposite leg.
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