This is a great exercise to practice engaging the pelvic floor.
- Lie down on your back on a mat with both knees bent and ensure that your low back is in a neutral position. This means that you should not be pushing your low back into the floor (pelvic tilt), but keeping a small space between your low back and the mat. Engage your core muscles by pulling the belly button in and engage the pelvic floor - for most people, to engage your pelvic floor, try squeezing the muscles that you would use to stop the flow of urine. Maintaining core activation, lift one leg into the air.
- Make a small circle with the outstretched leg. The movement should come from your hip. The knee stays straight and your pelvis and low back should not move!
- Ensure that you continue breathing throughout the whole movement.
Make 5-10 small circles, then switch legs.