4 BRIDGE WITH DIAPHRAGM VACUUM
Lie on back with knees bent and feet hip-width apart.
STEP 1: While inhaling, slowly lift hips into bridge and extend arms overhead.
STEP 2: While exhaling fully, let abdominal muscles go slack, then broaden ribs (you’ll feel diaphragm move and your core hollowing). Then lower hips to floor and bring arms back to sides. Repeat 10 times.