Lie on your back with both legs bent and feet flat on the floor.
Place a folded pillow between your knees.
If you are uncomfortable lying flat on your back, especially later into your pregnancy, use a wedge cushion or pillows to prop yourself up.
Tighten your core stability and pelvic floor muscles, and simultaneously squeeze the pillow between your knees.
Hold this position before you relax everything, and then repeat.
