INSTRUCTIONS:
Lie on your back with your legs bent at approximately 90 degrees at the hips and knees. Rest your feet on a box, chair, or any stable surface so that your leg muscles are fully relaxed. Your lower back should stay flat against the floor.
Focus on abdominal breathing! As you breathe in, your diaphragm should move downward, and your abdominal wall should expand gently in all directions. The goal is to evenly distribute the pressure throughout your entire core!
Once you feel stable, slightly lift your right leg off the support. Place your right hand on the outer side of your right knee and press towards inside to create static contraction.
Hold this position for 10 seconds!
Make sure that knee stays in a neutral position, and the lower back must remain stable and grounded.
Keep the abdominal muscles engaged and breathe continuously — don’t hold your breath!
Then slowly return to the starting position and relax your abdominal muscles. After a short pause, repeat the movement on the opposite side.
REPETITIONS:
3 sets, 10 seconds each set.
IMPORTANT NOTE:
Focus on maintaining a neutral pelvis and engaging your deep core with 360° abdominal breathing This creates proper intra-abdominal pressure, protecting your spine during the movement! Exercise must be completely pain-free!
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