Pelvic floor activation in sitting - forward lean (Pelvic floor activation, leaning forward, sitting)

Sit upright on a chair with your feet flat on the floor.
Lean forwards, resting your elbows onto your knees.
Focus on steady breathing throughout this exercise.
To activate your pelvic floor try to contract your anus, vagina and urethra inward and upward.
You can imagine that you are trying to pull a zipper closed with your pelvic floor from the bottom up.