Deep Core and Pelvic Floor Co-Activation

How to do it

You need: Exercise mat.

Lie on your back with your knees bent and feet flat, or sit tall. Rest one hand on your lower tummy, just inside your hip bones.

1. Breathe out gently and lift the pelvic floor as you have practised.
2. At the same time, draw your lower tummy in softly, as if a low waistband is tightening.
3. Hold both together for about 5 seconds while breathing normally.
4. Release your tummy and pelvic floor together and rest.

Form cues

• The tummy draws flatter and firmer, but does not suck in hard or dome up.
• Your back stays still and your ribs stay soft - no arching or flattening of the spine.
• The pelvic floor lift and the tummy draw-in happen together, not one then the other.

Common mistakes

• Pulling the tummy in so hard that you cannot breathe or talk easily.
• Letting the pelvic floor drop while you focus on the tummy.
• Holding your breath to hold the position.

Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.