Pelvis Bridge with Alternating Leg Extensions
These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Should you experience pain or discomfort while doing an exercise, stop immediately.
Lie on your back on an exercise mat. Your knees are bent to 90 degrees and your feet are flat on the mat. Your arms are placed along your sides, flat on the mat. Curl your pelvis forward slightly and raise your pelvis in the air, attempting to create a straight line from your shoulders to your knees. You'll feel a muscular contraction in your stomach muscles and gluteal muscles.
Next, maintaining the position of your pelvis, extend your right leg straight in the air, pointing your right foot. Return your right foot to the mat and extend your left leg straight in the air, pointing your left foot. Relax and return to the starting position.