1. Using the diaphragmatic breathing technique, take a full breath.
2. Slowly start to exhale creating tension with your tongue against your teeth, then stop the air completely from escaping and force the air down into your lower abdomen and low back. (Use your hands to feel and direct)
3. Gently pull the belly button up and back toward the spine while maintaining tension.
4. All while using the same muscles that stop you from peeing to engage the pelvic floor and create tension from the bottom, up.

Don’t get discouraged – this is awkward and difficult initially, but once you successfully connect those pieces, congratulations! You’re learning to optimally stabilize your spine and pelvis!