Sit up with your knees bent and apart, your feet remaining firmly on the ground to anchor you. Lift your arms just above your knees and clasping your hands together, slowly lean backwards with a rounded back to about a 45-degree angle. In this position you will now alternately pull your stomach in tightly as you exhale and then release it as you inhale. Correct breathing here is very important.
If there is too much strain on your lower back (which there shouldn’t be if your stomach muscles are in good shape) then sit more upright or lean against a wall when doing this exercise.
Repeat the stomach clenching ten times and then slowly sit up and take a break. Lean your body forwards between your legs as you push your legs apart with your elbows as seen in the following graphic.
Repeat the entire stomach exercise at least three times, with possible variations with your arms, such as walking your arms in the air whilst you hold the pull in your stomach, such as in the graphic.