THE PELVIC TILT
Do this exercise while you’re standing, sitting or lying down.
STANDING OR SITTING
Tighten and squeeze your pelvic-floor muscles up and in, as if you’re pulling in a tampon. Hold for about a second, then relax. Repeat.
LYING DOWN
Lie on your back with your knees bent. Pressing your back into the floor, tighten your tummy muscles and pull them in, while at the same time tilting your pelvis up slightly. Hold for about a second (for quick flicks) or 2-3 seconds (for long holds) while breathing smoothly. Repeat 20 times.