Lie flat on the floor in a relaxed position. Bring your right knee toward your chest, clasping your hands around the knee. Pull your right knee toward your chest firmly and, at the same time, forcefully straighten the left leg. Hold for three to five seconds. Relax tension. Do five times. Repeat same procedure with opposite leg. Repeat five times or as recommended.

Lie on the floor with your knees bent, feet flat on the floor and arms at your sides, palms down. Tighten the muscles of your lower abdomen and buttocks so as to flatten your low back. Slowly raise low back and buttocks from the floor and hold for five seconds. Relax. Do five times or as recommended.

Lie on your back with your knees bent, feet flat on the floor, hands at your sides, palms down. Tighten the muscles of your abdomen and buttocks so as to push your low back flat against the floor. Hold for three to five seconds, relax. Do five times or as recommended.

Lie on the floor with your knees bent, feet on the floor and arms at your sides. Bring both knees to chest, clasping hands around the knees and pulling firmly towards your chest. Hold for three to five seconds. Relax tension. Do five times or as recommended