· Tighten your pelvic floor muscles – anal vaginal urinal sphincter muscles.
· Do daily tummy exercises:
o Standing erect feet apart knees slightly bent lean forward with hands on thighs. Exhale completely pulling abdominal muscles in. Hold for count of 8. Release and repeat when rested. This exercise should only be performed on an empty stomach preferably before breakfast.
o More advanced versions of this exercise:
§ While holding abdominal muscles in and without inhaling rotate the abdominal muscles first to the right then to the left.
§ Rapidly clench and unclench the lower abdominal muscles in a wave-like motion
§ Rapidly clench and unclench the upper abdominal muscles pulling them up under your diaphragm then letting go.
o Sitting cross-legged on floor bend forward slowly from waist/hips exhaling completely and pulling abdomen in. Hold 20 seconds.
o Sitting on floor with legs straight and as far apart as you can manage exhale and lean forward from your hips and reach for your toes pulling your abdominal muscles in. Hold .
o Sitting on floor legs straight and feet together hold arms apart out straight from shoulders. Now swing one hand slowly to touch toes while the other hand swings to the rear. Hold then swing slowly back in the other direction.
o Standing legs straight arms outstretched bend at hips exhale and then stretch slowly so that one hand touches toes and the other it above head with eyes looking to upper hand. Hold then swing slowly to swap hand positions.
o Standing legs straight pretend you are holding a basketball. Rotate it very slowly in a big circle in front of you going down to touch your toes than right up above your head. Change rotational directions several times. Go very slowly. Hold and release your abdomen muscles and attend to your breathing to keep it flowing.
o Lying on your back or standing have one leg straight and bring the other knee to your chest exhaling and pulling in your abdominal muscles. Hold. Change legs. (Perfectly possible to do sitting – rather than standing – at the computer)
o Stand with knees apart partially bent hands on hips and get firm and stable. Now lunge as far as possible to the left keeping upper torso vertical inhaling deeply (as in a fencing match). Exhale. Swap sides.
o Stand feet flat on floor and together hands together in front slowly lower body to crouching postion extending arms in front aver your head as you lean forward. This is like you are preparing to dive. Exhale as you go. Hold this position for 30 seconds then slowly return to erect position. (Great stretch for lower back too).
o Get down on the floor on your knees exhale and lean forward bringing your face to the ground with your hands to the ground above your head. Hold.
o Lying on the floor on your side legs out straight raise one leg straight up and reach up to hold it exhaling and pulling in your abdominal muscles tight supporting yourself with your other bent arm. Hold. Swap sides.
· Have a good belly laugh.
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