Pelvic floor - low kneeling with bicep curl

Kneel on the floor with your knees wide and heels together.
Hold a dumbbell in each hand with your arms by your sides.
Sit back on to your heels.
Squeeze and lift the pelvic floor as you bend your arms at the elbows with your palms facing up, bringing the weights up towards your shoulders.
Straighten your elbows and relax your pelvic floor as you return to the starting position.