Author I Meghna Rajpal
Pelvic Floor Exercise
Squeeze and hold your pelvic muscles (as if stopping urination) for 5 seconds, then release. Repeat 10 times.
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Deep Belly Breather
Sit or lie down, inhale deeply into your belly, and as you exhale, pull your belly button toward your spine. Hold for a few seconds and repeat.
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Pelvic Tilts
Lie on your back with knees bent, feet flat. Tilt your pelvis upward, pressing your lower back into the floor. Hold for 5 seconds, then release.
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Glute Bridges
Lie on your back with knees bent. Push through your heels to lift your hips off the ground. Lower slowly.
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Cat-Cow Stretch
On hands and knees, alternate arching your back (cow) and rounding it (cat).
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Modified Plank
Start on your hands and knees. Lower your forearms to the floor and hold a plank position for a few seconds, gradually increasing time.
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Wall Sits
Stand against a wall, slide down until your thighs are parallel to the floor, and hold for 10–15 seconds.
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Walking
Start with short walks and gradually increase time and pace.
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Author I Pragya Dube