Foot Squeeze

Lay face down flat on the floor, with your legs bent at 90 degrees, both heels touching, knees shoulder width apart.

Initiate the movement by contracting both your abdominal and lower back muscles together. This action should lift your pelvis slightly, combine this movement with squeezing your heels together, utilizing your inner thigh and buttock muscles.

Exhale throughout the lifting / squeezing phase, which should last for 5 - 10 seconds, then inhale and slowly relax to a new starting position, commencing again with a large inhale.

Beginners aim to perform 4 - 8 smooth reps, however avoid excessive lifting.

Intermediates aim for 2 sets of 6 - 10 reps in a controlled motion.

Advanced work for 3 sets of 10+ reps.

This exercise can be performed with knees close together, or with knees wide, as in a butterfly position.