Start Position:

Lie on your back with your hips and knees bent.
Keep a neutral spine (maintain a slight curve in your lower back).
Anchor your shoulder blades down and gently tuck your chin.
Action:

Inhale to prepare.
Bring one knee up at a time to a tabletop position, keeping your neutral spine.
Exhale as you slowly lower one leg and the opposite arm toward the floor, while the other leg remains in tabletop. Focus on drawing in your lower tummy and activating your TA (transverse abdominis).
Engage your pelvic floor on each exhale.
Perform 5 repetitions with attention to form, gradually working up to 15–20 repetitions.
Purpose:

Trains pelvic and core muscle activation.
Enhances breathing coordination.

Modifications:

Beginner: Start in hooklying (feet on the floor).
Advanced: Add resistance or perform with resistance in tabletop.
Precautions:

Stay relaxed and avoid tensing or bracing.
Stop if you experience pain.
If you’re 16+ weeks pregnant and feel nausea, dizziness, or aches, stop and consult a professional.
Consult a physical therapist if you have lower back pain.