2 sets of 10 repetitions

Lie on your back with knees bent. Engage your lower abdominal muscles by rotating your belly button inward. Your pelvic floor muscles should be activated about 20-30% of maximal contraction. Make sure you are breathing steadily, then tilt pelvis to flatten lower back to the ground.

Return slowly to your neutral starting position, and then gently arch your back by tilting your pelvis in the opposite direction. Return slowly to your neutral starting position and repeat.