Begin with 2 minutes of comfortable walking.
Lie on your back with knees bent and breathe evenly.
Gently brace the abdomen while breathing; hold 3 seconds for 6 repetitions.
Try 8 small pelvic tilts, then rest and stretch comfortably.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Begin with 2 minutes of comfortable walking.
- Lie on your back with knees bent and breathe evenly.
- Gently brace the abdomen while breathing; hold 3 seconds for 6 repetitions.
- Try 8 small pelvic tilts, then rest and stretch comfortably.
Make it gentler
Stay with relaxed breathing if the floor is uncomfortable.
When you're ready
Add a second round if it feels easy.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.