Lie on your back with your knees bent and feet flat on the floor.
Your knees and feet should remain hips with apart.
Take a deep breath in, allowing your belly to lift upwards.
As you breath out, gently tighten your pelvic floor and lower abdominal muscles.
Breath in, maintaining this tension in your pelvic floor and abdominal muscles.
Breath out and relax.
Once you can hold it for this sequence, increase the amount breaths you can hold the contraction for.
