Lie on your back with your legs bent and feet flat on the floor.
Keep your legs hips width apart and gently rest your hands beside you or on your tummy.
Focus on steady breathing throughout this sequence of exercises.
To activate your pelvic floor you should 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.
You should feel a lift within your pelvis.
You might also feel a gentle tightening of the muscles low down in your abdomen.
For strength, hold this position for 5 seconds, then relax.
For power, perform 10 quick squeezes.
For endurance, tighten your pelvic floor as much as you can, then ease off so you are working it around 50% of it's effort.
Then hold it for 20 seconds or more.