How to Activate Your Pelvic Floor

• 1). Lie on your back with your knees bent.
  
  
• 2). Imagine that you are going to the bathroom and trying to stop the urine flow. Hold for about 5 seconds. When you can do this with proficiency, move on to Step 3.
  
  
• 3). Think of your pelvic floor as an elevator. Begin a slow pelvic floor contraction on the first floor, and then gradually let it travel to the fifth floor.
  
  
• 4). Starting at the fifth floor, relax the pelvic floor muscles until you reach the first floor.
  
  

How to Activate your Transverse Abdominal Muscle

• 1). Lie on your back with your knees bent.
  
  
• 2). Imagine your belly as a big balloon. When the balloon is filled with air, it is blown up. When you release the air, it flattens.
  
  
• 3). Inhale and fill your belly up with air.
  
  
• 4). Exhale and flatten your belly.
  
  
• 5). Hold your belly tight for ten seconds. Perform this sequence 10 times a day. You do not need to be lying on your back.