Pelvic Tilt

• The pelvic tilt, which tones the pelvic and lower abdominal muscles, is a basic Pilates exercise. Lie on your back with your knees bent and feet flat on the floor. Place your arms flat on the floor at your sides. While inhaling, pull your navel down toward the floor. Hold the position for a few seconds before returning to the starting position. Repeat up to 10 times.
  
  

Kegel Exercises

• When performed routinely, kegel exercises strengthen the pelvic floor muscles, which are responsible for supporting the bladder, uterus ad bowel. Kegel exercises can strengthen pelvic floor muscles weakened by age, pregnancy and childbirth. Kegel exercises can be done standing or lying down. Begin exercising by first identifying the pelvic floor muscles, which you can do by pretending you are stopping urine flow; this contracts the muscles. Hold pelvic floor contractions for five seconds, resting between each repetition. After a few weeks of daily kegel exercises, you should be able to hold contractions for 10 seconds, doing 20 repetitions twice a day, according to the National Association for Continence website.
  
  

Leg Raises

• Work the lower abdominals and the muscles around the pelvic area by lying on your back with your legs straight out and arms by your sides. Tighten your abs and lift both legs up, keeping your knees as straight as possible. Lower them back toward the floor but do not allow your feet to touch the floor. Create resistance by having partner stand above your head and push your legs down after you raise them up.
  
  

Air Bicycle

• Begin the air bicycle exercise by lying on your back with your elbows bent and fingers behind your head. Bend your knees and lift your feet off the floor. Raise your right elbow and left knee toward your chest until they meet. Keep your abs tight and extend your right leg straight out. Alternate sides, imitating the riding of a bicycle.