Bridge with Foot Lift:

• Lying on back, knees bent
• Inhale
• Exhale as lift bottom
• Inhale
• Exhale as lift and lower RIGHT foot
• Inhale
• Exhale as lift and lower LEFT foot
• Inhale
• Exhale as lower bottom
• Do this 5 times

Modified Stomach Crunches:

• Inhale
• Exhale as contract pelvic floor and lower stomach muscle while raising head and shoulders
• Inhale with arms straight along sides and elevated above bed
• Count, OUT LOUD, as “pump” arms up and down 5 times
• Inhale
• Exhale as lower head and shoulders
• Do this 5 times

Side-lying Leg Lifts:

• Lie on your RIGHT side, RIGHT leg bent, LEFT leg straight
• Inhale
• Exhale as raise LEFT leg to hip height
• Inhale
• Count, OUT LOUD, as “pump” LEFT leg upwards 5 times
• Inhale
• Exhale as lower leg
• Do this 5 times

Pilates “100”:

• Tuck in tummy, lift head, lift feet (knees are bent)
• 5 sets of 10 (exhale for 5 count, inhale for 5 count)
• Progression:
  • Knees straight, feet to ceiling
  • Knees straight, legs at 45 degree angle
  • ***progress when you can do a FULL 100 in a row!!!