Start by lying on your back.

Place your heels up onto the top of a Swiss ball.

Gently contract your pelvic floor muscles and draw your belly button back towards your spinal column.

Push your hips up clear of the ground so that your body is straight and only being supported by your shoulders (on the ground) and heels (on the ball).

From this position bend your knees drawing the Swiss ball in towards your buttocks and then push it back out to your starting position.

Repeat the prescribed number of reps as directed.