Directions: Lie on your back with your knees bent and place your fingers just inside your front pelvic bones. Draw your belly button backwards towards your spine about an inch and up towards your nose about an inch. An alternative cue is to imagine you are trying to put on a pair of pants that are a little too tight. You should feel a slight build-up in pressure inside your front pelvic bones. Make sure your low back and pelvis do not move during the exercise and that your rib cage does not elevate either. You should be able breathe while maintaining this contraction.
Note: exercises should only be performed if instructed by a properly trained health care practitioner.