Stand with the balls of your feet and toes on the edge of a step, weight evenly distributed over both legs.

Transfer your weight onto one leg and remove the other foot from the step.

Draw your pelvic floor up gently and your belly button gently back towards your spinal column.

Lower your body weight down by "dorsi-flexing" your ankle, then push up onto your toes (plantar-flex) your foot and then repeat the sequence for the prescribed number of reps.

Change legs and repeat on the other side.