Cute Rustic Wedding Invites

- Rider seat

Is rapid force in the crotch. You learn to flex the pelvic floor without using legs, buttocks and belly.

Starting position:

• Sit on a chair, slide forward
• open the legs to the side as far as it gets. The knees are exactly on the feet. Send
• hands to cross the elbow gently to one side stretch
• Align on, pull your back in the length

How it works:

• activate your pelvic floor by the seat bones to dam draw.
• Pull pubic bone and coccyx closer to the dam.
• you pulsating with the pelvic floor: even more sitting bones to the dam, slightly loosen tense, easily loosen, tighten, loosen slightly. 30 times.
• Set up again on, loosen the pelvic floor completely.

Increment: The pulsation
coordinate with the breath: (contract seat bones) with inhalation of the pelvic floor even more tense, loosen the exhalation. 30-40 times.