2-Leg Bent-Knee Hold
Start lying on the floor with your legs in the air (thigh perpendicular to the ground) and your knees bent to about 90 degrees. Activate your abdominals and flatten your low back and actively try to push it into the ground. The key to this exercise is maintaining this abdominal contraction throughout the exercise.
Start by slowly lowering your legs towards the floor without changing the bend in your knees. All the movement should occur at your hips. The further you move your legs, the more difficult the exercise becomes. The goal is to find the spot where you can barely keep your back flat on the floor.
If your low back starts to arch or you feel a decrease in abdominal tension, then you have gone too far and you need to bring your legs closer towards you. Once you find the right place, hold that position for 20 – 30 seconds. Try to slowly breathe while holding the contraction, but that will be difficult if not impossible at first.
As your lower abdominal strength and control improves, you will be able to breathe easier while contracting your abs. Stop the exercise if you feel discomfort or excess tightness in the low back. You should always feel your lower abs significantly more than your back muscles.
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