Start in a standing position with knees under your hips. Place your hands on the support surface and move down to rest your forearms. Keep your knees soft.
Focus on steady breathing throughout this sequence of exercises.
To activate your pelvic floor, imagine you are trying to stop yourself from passing wind or passing urine.
You should feel a lift within your pelvis.
You might also feel a gentle tightening of the muscles low down in your abdomen.
For strength, hold this position for 5 seconds as tightly as you can, then relax.
For power, perform 10 quick squeezes.
For endurance, tighten your pelvic floor as much as you can, then ease off so you are working it around 50% of its effort.
