Sit on a stability ball or chair with your spine neutral and your shoulders relaxed. Place your hands on either side of your torso and breathe in through your nose, expanding your rib cage. Exhale through pursed lips while contracting the muscles around your rib cage. Continue for three to four breaths, then start to engage your pelvic floor by imagining you have a jelly bean at the opening of your labia and that you're picking it up with each exhale and releasing it with each inhale. This engages your core muscle foundation, the pelvic floor.
Lie on your back and place a small ball between bent knees. Inhale and, as you exhale, slowly lift your glutes off the floor and pick up that jelly bean (as explained in move 1). Keep your heels under your knees and give the ball a slight squeeze, targeting your hip adductor muscles, as you come up. Hold this position for two to three seconds. Inhale and place your hips back on the ground, relaxing your pelvic floor. Repeat eight to 10 times.
Lie on your side with a neutral spine and your head resting on your lower arm. Keep your legs bent and place your heels together. Breathe in and, as you exhale, squeeze your pelvic floor (pick up your jelly bean) and open your top leg upward, keeping your heels together. Hold this position for two to three seconds. Inhale and return to resting position. Repeat eight to 10 times.