Sets: 2

Reps: 10

• Lie on your back with your knees bent. Hold the Pilates ball at your chest.

• Take an inhale to prep for movement, allowing the ribcage to expand.

• Exhale and press your palms into the ball. Draw in your lower, middle and upper abdominals as you lift your pelvic floor as well.

• Pretend like you are lifting a blueberry up and in the vagina.

• Lifting the pelvic floor automatically draws in the abdominals so you will feel these muscles working together.

• Inhale and expand the ribcage, relax the abs and lengthen through the pelvic floor.

• Repeat: exhale, press ball, draw in pelvic floor and abdominals. Inhale, expand and relax.

• Notice the difference between “drawing in” the abdominals vs “sucking in”.

• There should be no pain with this exercise.

Modifications:

• Decrease the intensity of your contraction if you feel any discomfort.