Lie on your back, with your upper back supported on a bench, sofa or chair, hips lifted up and feet flat on the floor hip-width apart.
Lower your hips towards the ground.
Push through your feet and lift your hips back up until you have a straight line from your shoulders to hip and knees.
At the same time lift and squeeze your pelvic floor.
Relax your pelvic floor while you lower your hips back towards the ground.
