"This is a great exercise to build endurance in your deepest abdominal muscle, the transverse abdominus," says Heather Jeffcoat, DPT, a physical therapist and BASI-certified Pilates instructor at Fusion Wellness and Physical Therapy. This muscle supports your posture, she explains.
- Lie on your back with your knees bent and feet flat on the floor. Draw your pelvic muscles up and in and your deep lower abdominal muscle toward your spine.
- Lift one leg at a time, bringing your hips and knees to 90 degrees. Make sure your pelvis is in a neutral position with a slight curve in your lower back (not pressed flat to the floor).
- Hold for as long as you can, building up to two minutes.
- To advance the exercise, lower one foot down to the floor with control, using your core muscles. Touch your toes to the floor, and inhale as you lift back up. Repeat on the other side. That's one rep.
