Once you’ve mastered the Core/ Pelvic Floor Activation with Heel Slide, you can give this exercise a try! It demands a bit more strength and control, and they key is to make sure your form is maintained during the whole movement.
- Lifting knees up to 90 degrees, and having arms straight up towards the ceiling hold the ball between your knees and hands
- Set your core, by breathing into your stomach, exhaling and pressing low back down into the ground, and squeezing your pelvic floor muscles
- Gently press both hands and both knees into the ball
- While keeping some pressure from your hands into the ball, slowly lower one leg slightly then bring it back up
- You want to make sure you are not arching your back as you are doing this movement, and you are able to keep good activation through the deep core muscles, as well as your pelvic floor
- Repeat on the other side
- As you are able to control the movement better, you can work towards lowering that leg all the way down to the ground
- Repeat 5-10 times per side, 2-3 repetitions
