Lie on your back with you knees bent, feet flat on the ground and a small ball between your knees.
With straight arms, hold a swiss ball out in front of your chest.
Squeeze the small ball as you squeeze and lift your pelvic floor.
Raise the swiss ball over your head, ensuring your ribcage and spine do not move.
Release your pelvic floor as you bring the swiss ball back to the starting position.
