Directions: With your back against a wall and your knees slightly bent, draw your belly button inwards towards your spine and up towards your nose about an inch. You should be able to feel a slight build up in pressure just inside your front pelvic bones. Make sure your back and pelvis do not move while performing this contraction. While maintaining this contraction perform a mini-squat and return to the starting position.
Note: exercises should only be performed if instructed by a properly trained health care practitioner.