Sit upright with your feet flat on the floor.
You may wish to place a rolled up towel between your legs for feedback from your pelvic floor.
Focus on steady breathing throughout this exercise.
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 away from the towel or chair.
