The floor gives your lower abdomen feedback here to feel your TAs contract and lift away from the floor.
Instructions:
-Lie face down on the floor with your hands wherever feels comfortable. You can place one hand on your back to feel your back expand with your inhale.
-Inhale through your nose -- feel your belly fill with air, rib cage and back expand, pelvic floor lengthens
-Exhale through your mouth -- visualize drawing your lower belly up and away from the floor (pull hip bones together is another cue to engage the TAs); can also gently lift the pelvic floor
-Hold the contraction for 3-5 seconds to start & work your way up to 10 second holds (make sure to keep breathing while keeping your abs engaged as you progress in time)
