Now slowly place your first leg back on the floor followed by the other one. Then lift the other leg up to join the first. Keep your back and pelvis completely still at all times. Lift one leg up to 90 degrees hip flexion, keeping the knee bent. Movement: Engage your core by recruiting your pelvic floor and lower stomach muscles. Your chest and neck should be totally relaxed. Use your lower stomach muscle to press your lower back flat onto the floor or your hands. Some people find it useful to place their hands under their lower backs so that they can feel if it moves. Starting position: Lie on your back with your knees bent. It can be hard to isolate these muscles at first but practise makes perfect.
Repeat at least 10 times and practise this throughout the day in all positions e.g. Hold the contraction for 10 sec while breathing normally. Make sure that your neck and chest is relaxed and that you’re not tensing the rest of your body. If you do a quick hard contraction, the other stomach muscles usually kicks in. The key to getting this right is to contract these muscles gently and slowly at first. You should just tense the muscles around your anus without tensing your glutes. It’s not squeezing your bum cheeks or glutes. For men, it’s also that sensation that you get when you walk into very cold water and everything down there tries to pull up and away from the cold.Īt the same time contract your posterior pelvic floor muscles by imagining you have wind and you don’t want to fart in public. Lie on your back with your knees bent and your lower back in a neutral position.Ĭontract your anterior pelvic floor muscles by imagining that you’ve got a massive wee and you don’t want to wet yourself.
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