Discovering how to isolate the front and back of your pelvic floor is important and Ali demonstrates this exercise using a visualisation technique.
The pelvic floor is a complex series of muscles that not only squeeze but lift. Being able to isolate the front and back of the muscle group and contract them on their own is an important skill - Ali demonstrates 'how' to in this easy to follow video.
Diamond hold or ping pong ball challenges your pelvic floor muscles to lift something big - drawing it up and inside the torso.
