Kneel on the floor with your knees wide and heels together.
Hold a dumbbell in each hand with your arms by your sides.
Sit back on to your heels.
Squeeze and lift the pelvic floor as you lift your arms out to the side, keeping your palms facing the floor.
At the same time, lift your hips off your heels to come up to high kneel.
Relax your pelvic floor as you return to the starting position.
