Pelvic floor - perched squat with lateral raise

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 sides.
Lean forwards and hover your bottom off the chair.
Squeeze and lift your pelvic floor as you lift your arms out to your side, keeping your palms facing the floor.
Lower your arms back to your sides, relax your pelvic floor as you return to the starting position.