Lie on your back with your knees bent and feet flat on the floor.
Place a pillow under your hip.
Place your hands on either side of your bump, and keep your gaze up to the ceiling as you inhale.
As you exhale, tighten your abdominal and pelvic floor muscles, pulling your belly button in towards your spine.
Tighten your buttock muscles, and roll your tail bone up off the floor.
Your lower back should press down into the floor.
Hold this position as you continue to breath normally.
Control the movement as you relax your abdominal muscles as you exhale again.
