Anterior Step Up with Weight- Pelvic Floor Contraction, Kettlebell

  • HOW: Begin in a standing position at a step or a stair. Grab a weight you can hold in one hand. Begin with one foot up on the step. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor as you drive through the hips to step up into a tall standing position. Return to the starting position. 
  • FEEL: You will feel your core, glutes, and hamstrings working. 
  • COMPENSATION: Avoid shifting or rotating the hips.

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