Stand with your legs slightly apart and bent. Prop your hands on your thighs whilst keeping the back straight. Pull your pelvic floor muscles upwards and inwards.
Repeat this exercise at least 8 times.
Lie on your back, with your arms at your sides. Put the soles of your feet together and pull them up towards your crotch. Let your knees fall to the sides, and activate your pelvic floor. Contract your stomach muscles, pelvic floor, back, and buttocks, and slowly raise your pelvis. Relax your pelvic floor and lower your pelvis.
Repeat 15 times.
Now raise your knee and press your right hand against the inside of your left knee as you exhale – the pelvic floor and the transverse abdominal muscles will contract. When you inhale, release the tension and repeat the exercise with your right leg.
Repeat at least 10 times per side.