Chair Pelvic Elevator

Sit on front of chair. Feet firmly grounded. Imagine that your pelvic floor is a lift in a building. During this exercise you'll be taking your "pelvic floor lift" up to different floors. Breathe in full into back and sides. Lengthen up through spine. On exhale, draw muscles of pelvic floor as if preventing flow of urine and take pelvic lift up to first floor of the building. Breathe in, release lift back to ground floor. Breathe out, take lift up to second floor (lower abs will engage). Breathe in, release. Breathe out, take lift to third floor. Breathe in, relax.

Teaches control of transversus abdominus.

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