How to do it
You need: Exercise mat.
Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Rest your arms by your sides.
- Breathe out, lift your pelvic floor and gently draw in your lower tummy.
- Squeeze your buttocks and lift your hips until your body makes a straight line from your shoulders to your knees.
- Hold for a moment, keeping the pelvic floor lifted and breathing normally.
- Lower your hips down slowly, one part of your spine at a time, and let the pelvic floor release.
Form cues
- The pelvic floor lifts just before the hips do, and stays lifted while the hips are up.
- Your hips stay level with each other, not dropping to one side.
- The effort is felt in your buttocks and the backs of your thighs; your lower back stays comfortable.
Common mistakes
- Lifting so high that your lower back arches and feels pinched.
- Holding your breath to keep the pelvic floor lifted.
- Letting the pelvic floor drop as soon as the hips come up.
Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.