Abdominal bracing exercises (non-weight bearing)

Exercise
1. Abdominal bracing (supine)
Lie on your back with your knees bent. Tighten your stomach muscles without pressing your back flat to the floor. Hold for 8 s, counting aloud to avoid holding your breath. Relax and repeat.
2. Abdominal bracing (supine) with heel slide
Lie on your back with knees bent. While tightening your stomach muscles (abdominal brace), slide the heel of one foot away from you until your knee is straight (3 s count).
Then, slide your heel back toward you until your knee is in its original bent position (3 s count). Relax and repeat on opposite leg.
3. Abdominal bracing (supine) with leg lifts
Lie on your back with knees bent. While tightening your stomach muscles (abdominal brace), lift one foot about 6 inches off the floor for a 3 s count. Then, return it to the floor at a 3 s count. Relax and repeat with opposite leg.
4. Abdominal bracing (supine) with bridging
Lie on your back with knees bent. While tightening your stomach muscles (abdominal brace), tighten your buttocks and slowly lift them off the floor. Do not allow your back to arch. Hold for 8 seconds. Relax and repeat.
5. Bracing with single leg bridging
Lie on your back with knees bent. While tightening your stomach muscles (abdominal brace), tighten your buttocks and slowly straighten one knee so that only one foot is on the floor. Then, slowly lift your buttocks off the floor. Hold for 8 seconds. Relax and repeat.