Step 1 - Lay on floor on your back (non-prone position) with knees bent. Hands should be on floor next to your hips.Step 2 - Tighten abdominal as you raise hips from floor until back is straight from shoulder blades to knees. Hold this position. If need be use hands to support hips.Step 3 - Preform an exercise.Step 4 - Lower hips back to floor before doing another set.The good thing about this practice is that is isolates the pelvic floor muscles quite naturally and forces you to engage them only. The other good ting about it is that you can do any of the exercises.