Stand with a ball between your knees.
Hold a dumbbell in each hand with your arms by your sides.
Keeping your pelvic floor relaxed, bend your knees and hips as you lift your arms out in front of you, keeping your palms facing the floor.
At the bottom of the movement, squeeze and lift the pelvic floor. Maintain the squeeze as you exhale and return to the starting position.
Let go and relax your pelvic floor when you return to the top of the movement.
