Sit upright in a firm chair and place your hands underneath your bump.
Tighten your lower stomach muscles and simultaneously to 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.
You should feel your pelvic floor muscles lift away from the chair, and your stomach muscles move gently away from your hands.
