Knee to Chest

Lie on your back on the floor with your knees bent and your feet flat on the floor.

Engage your core by squeezing your abs and keeping your lower back pressed into the floor.

Lift one knee and pull it towards your chest by grabbing the underside of your thigh with your hands, while keeping the other foot flat on the floor (or the other leg straight, whichever feels lighter on your lower back).

Hold for a count of 15 seconds, followed by 30 seconds.

Relax and lower the knee to the starting position.

Repeat 2 to 4 times before switching to the other side.

Aim for at least 10 reps daily.

Once you master the single knee-to-chest exercise, do the double knee-to-chest by pulling both your legs in, and repeating the entire sequence with both knees.