Find aligned lying, bring feet up closer to your bottom and place a ball between your thighs. Breathe in deep and wide into your diaphragm. As you breathe out, squeeze and lift your pelvic floor, tighten your lower abdomen towards your spine and squeeze the ball as you lift up into a bridge position. Breathe in deep and wide as you relax your pelvic floor and abdomen and hold up in bridge. As you breathe out, squeeze and lift your pelvic floor, tighten your lower abdomen towards your spine and squeeze the ball as you lower your hips back down to the ground.
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