• Lie on your back with your
knees bent and your feet flat on the
ground. Place a small medicine ball
in between knees. Your back should
remain flat throughout this exercise.
• Contract your pelvic floor
muscles, or kegel, and squeeze the
ball, holding for five seconds.
Repeat
With Bridge
• Complete steps 1-3.
• Raise your hips off of the table
by pushing up through your heels,
Your butt should no longer be on the
table. Hold for five seconds and
repeat.
With Knees to Chest
• Complete steps 1-3.
• Now bring your knees to chest
slow and controlled so your feet are
off of the table.
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