DEEP CORE ACTIVATION (Transverse abdominis, pelvic floor strengthening)|

• Knee folds: Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your lower belly, just above your hip bones. Inhale, and then exhale as you draw your belly button towards your spine. Keep your back pressed into the floor. Repeat 20 times.
• Toe taps: Lie on your back as in the previous exercise. Inhale, and then exhale as you lift your knees towards your chest. Tap your toes on the floor, one at a time. Repeat 20 times.
• Toe tap to leg extensions: Lie on your back as in the previous exercise. Inhale, and then exhale as you lift your knees towards your chest. Tap your toes on the floor, one at a time. Then, extend one leg out straight, keeping your other leg bent. Repeat with the other leg. Do 10 repetitions on each side.
• Single leg lifts: Lie on your back as in the previous exercise. Inhale, and then exhale as you lift one leg straight up towards the ceiling. Keep your other leg bent. Hold for a few seconds, and then lower your leg back down. Repeat with the other leg. Do 12 repetitions on each side.
• Knee folds to leg extensions: Lie on your back as in the previous exercise. Inhale, and then exhale as you lift your knees towards your chest. Tap your toes on the floor, one at a time. Then, extend both legs out straight. Hold for a few seconds, and then lower your legs back down. Repeat 12 times.
• Knee folds-toe taps (right): Lie on your back as in the previous exercise. Inhale, and then exhale as you lift your knees towards your chest. Tap your toes on the floor, one at a time. Then, extend your right leg out straight. Tap your toes on the floor, and then bring your leg back in. Repeat 12 times. Do the same on the left side.

These are just a few examples of deep core activation exercises. There are many other exercises that you can do, so find a few that work for you and make them part of your regular routine.

When doing deep core activation exercises, it is important to focus on engaging the deep muscles of your core. You should not feel any strain in your back or neck. If you do, stop the exercise and modify it.

You should also start with a few repetitions of each exercise and gradually increase the number of repetitions as you get stronger.

Deep core activation exercises can be done at home or at the gym. They are a great way to improve your core strength and stability, and they can help to prevent injuries.

If you have any health concerns, talk to your doctor before starting any new exercise program.