Stand up straight, leaning against a wall.
Soften your knees several inches until you are in a comfortable squat position.
Your feet should be flat on the floor and your legs wider than hip width.
Focus on steady breathing throughout this exercise.
To activate your pelvic floor try to contract your anus, vagina and urethra inward and upward.
You can imagine that you are trying to pull a zipper closed with your pelvic floor from the bottom up.
