Pelvic floor - table top with isometric hip adduction

Lie on your back with your knees bent and your feet flat on the floor.
Tighten your abdominal muscles.
Raise one leg, and then the other leg up to the table-top position with your hips and knees at 90 degrees.
Maintaining a strong stable position with your back, place a ball between your knees.
Squeeze the ball with your knees as you squeeze and lift the pelvic floor.