For this exercise you will need a small exercise ball. A yoga mat is optional.
Begin by lying on the floor or yoga mat with your legs held straight up in the air. Place an exercise ball comfortably between your knees. Then, do a slight pelvic tilt from the hip area. Squeeze for a second whilst in this position before relaxing.
You can do 10 repetitions at first and gradually work up to doing more at a later stage.
This exercise requires the same equipment as the previous exercise and begins in the same position too. However, you can bend your knees slightly. Once you have the exercise ball between your knees, slowly lift your hips off the floor in such a way that your knees move toward your chest. Squeeze for a second whilst in this position before relaxing.
Again, you can begin by doing1 0 repetitions and work your way up to doing more as time passes.
Always stop if you experience any discomfort or pain and remember that the more fit you are, the more comfortable you will feel when exercising.
Consult your doctor
Always remember to consult with your doctor before starting any new exercise regime or making intense changes to your current one – especially if you suffer from any medical conditions and for some reason are required not to place your body or yourself under any form of stress or strain.
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