Stand up straight with your arms resting gently on your hips or holding onto a wall for balance.
Activate your pelvic floor by contracting your anus, vagina and urethra inward and upward.
You can imagine that you are trying to pull a zipper closed with your pelvic floor from the bottom up.
Holding this tension, take a step forwards on one leg and then drop your hips directly down between both feet, bending your knees.
Push back up to the starting position and then release your pelvic floor.
Repeat on your other leg.
