Sit on a chair and put your hands under your pelvis so that the little fingers and ring fingers are under the sitting bones and your other fingers are under your buttocks. The center of the pelvic floor will then rest on your hands.
Slowly tilt your pelvis forwards. The middle part of the pelvic floor muscles and front passage will be where your hands are. Tighten the pelvic floor and imagine how your front passage closes and pulls inwards. Relax for about 5 seconds, then repeat.
Combine the exercise when doing a daily activity, then you will remember to do the exercise.
