Cross-Arm Knee Pushing
Lie on your back with knees bent and feet flat on the floor. Adopt the pelvic tilt. Bend your left hip and knee to form a ninety-degree angle, with the left ankle crossed onto the right knee. Place right hand on left knee, keeping your arm straight. Raise your head and tuck in your chin. Now push your leg with your arm to create a good abdominal contraction. Count to six and relax. Repeat process six times with same arm and leg. Now change to other arm and leg and repeat whole sequence.
Note: This is an isometric exercise. There should be no movement.
Lie on your back with knees bent and feet flat on the floor. Adopt the pelvic tilt. Bring your knees to your chest. Tuck your chin down onto your chest. Keep your arms straight at your sides and slightly raised. Curl yourself up, aiming your forehead for your knees. Repeat six times.