You'll need a couch or chair for this exercise. Start with 2; work your way up to 10 reps. Works your deep abs and your pelvic floor.
Navel Crunch: You'll need a couch or a chair for this exercise. Kneel on the floor with your knees hip-width apart. Bend forward at your waist and place your elbows on the chair. Breathe in and exhale, slowly contracting your navel in toward your spine. Hold your navel in for 5 to 10 seconds, breathing gently. Then release. Do this move twice in the beginning. Work your way up to 10 reps. Once you've mastered 10 reps, rest for 1 minute, and then repeat the set. The Navel Crunch works your deep abs and your pelvic floor.