Stand with a ball between your knees, holding a dumbbell in each hand with your arms by your sides.
Bend your knees and hips.
At the same time with your palms facing up, bend your elbows, bringing the weights up towards your shoulders.
At the bottom of the movement, squeeze and lift the pelvic floor.
Maintain the squeeze as you exhale and return to the starting position.
Let go and relax your pelvic floor when you return to the top of the movement.
