This is the very first and most important movement in the whole program. It is the foundation for your entire recovery, helping you to reconnect and strengthen your core and tummy muscles.
Lie on your back with your knees bent. Gently place your hands on your lower tummy. Take a breath in, and then slowly breathe out. As you breathe out, try to tighten up your lower tummy muscles. Imagine drawing your tummy away from your hands and down towards your spine. You’re aiming to get a deep contraction of the muscle. Nothing should visibly move on the outside of your body. This is very subtle and gentle. Hold this gentle contraction for a slow count of three to five seconds whilst continuing to breathe normally. Then relax and breathe away.
Repeat this five times.
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