Tabletop Heel Taps – Pelvic Floor Contraction

  • HOW: Begin by lying on your back. The hips and knees are bent to a 90 degree angle. Hands can be to the side or on the belly. Breathe in and relax the pelvic floor. Beath out while bringing the ribs down towards the pelvis.  Squeeze and lift the pelvic floor as you drop your foot down towards the ground. Bring it back up. 
  • FEEL: You should feel your core working. You should also feel the pelvic floor engage as our core is initiating the movement as we exhale throughout the motion.
  • COMPENSATION: Keep the back flat against the floor.

Exercise Library