This exercise adds inner thigh strength to pelvic floor and low abdominal engagement with the breath.
To do this exercise you will need a soft ball and a mat. Start by lying on your back with your knees bent and your feet planted on the ground. Put the soft ball between your knees. As you inhale expand the belly and the ribs. Then, as you exhale allow the ribs to narrow, your belly to hollow and then squeeze the ball as you engage your abdominals and pelvic floor. Release the ball as you inhale and then exhale and begin the process again. Repeat 8-10 times
Things to think about:
I like to call the inner thighs the gateway to the pelvic floor. As you are exhaling and squeezing the ball use the inner thigh work to help you find the lift in the pelvic floor.