Transversus abdominis and pelvic floor activation in crook lying (Core/pelvic floor strengthening isometric, supine)

Lie on your back, with your legs bent and feet flat on the floor hip-width apart.
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.
Then try to draw your lower abdomen slightly down and in.
Hold this position.
Your breathing should remain steady throughout.
Relax and repeat.