Lie on your side with your knees bent and your feet roughly in line with your bottom.
Place your fingers a couple of centimetres in, and one centimetre down from your pelvic bone.
Gently pull your pelvic floor and your lower stomach muscles, those below your belly button, up and back in toward your spine.
You should feel the muscles tighten under your fingers.
Try to maintain the tension as you breathe in and out.
Keep your upper stomach muscles, the ones above your belly button, relaxed.
Continue to breathe normally.
