Place your hand on your tummy below your navel (belly button) and cough slightly to recruit your core abdominal muscles.You will feel your naval draw in towards your spine, do not let your back move. Breathe normally whilst gently keeping these muscles pulled in for 5-10 seconds. Continue to breathe normally, relax again. Repeat 5 times, at least 3 times per day.
Pelvic Tilting Exercise – pelvic tilting exercise can help relieve back ache and wind and also help tone your abdominal muscles. It can be done lying on your back (knees bent), side lying, sitting down or standing. Lie on your back with your knees bent up and feet placed on the ground. Breathe out as you pull in your abdominal (tummy muscles) and tighten your buttocks. Feel your waist flatten onto the ground. Hold for a count of 5, breathing normally. Slowly relax your tummy muscles and buttocks. Repeat up to 5 times, 3 times per day. Stop if you experience any pain or discomfort.