Do any set of supine Pilates ab exercises. Exhale on the most difficult part of the exercise (the effort) and inhale on a pause or an easier part of the exercise. Repeat each exercise 10 times. Continue for 5 minutes.
Alternate between any version of the Hundred and any version of Swimming. After getting into position, do 5 quick forceful inhales followed by 5 quick forceful exhales as you pulse your arms (Hundred) and/or Legs (Swimming). Repeat each exercise 10 times for a total of 100 pulses. Continue for 4-5 minutes.
Do any set of back extension exercises (bending backwards or extending your leg behind you). Inhale on the back extension and exhale when your return to neutral spine alignment. Repeat each exercise 10 times. Continue for about 6 minutes.
Feel your intercostal muscles expand and contract your rib cage as you breathe. Place hands on ribs to feel the muscles between the ribs working. Take 30 breaths in a seated position and 30 breaths in a supine position.
