Recommendations: 2-3 Sets, 20-30 Dur
Stand relaxed in an upright position with your feet about shoulder-width apart. You can either put your hands on your hips or let them hang at your sides. Slowly inhale as much air as you can. This is the starting position. Start to exhale the air and, at the same time, suck in your stomach trying to have your navel touch your spine. Hold the contraction for about 20 seconds while trying to breathe normally. Return to the starting position by inhaling as much air as possible. Repeat for the required number of repetitions.