Pelvic floor - perched squat with bicep curl
Sit on the the edge of a chair with a ball between your knees.
Hold a dumbbell in each hand with your arms by your side.
Lean forwards and hover your bottom off the chair.
With your palms facing up, bend your elbows, bringing the weights up towards your shoulders as you squeeze and lift your pelvic floor.
Straighten your elbows and relax your pelvic floor as you return to the starting position.
Required equipment: Dumbbell, Weights, free, Chair, Ball - small
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