Elevator Lunge
In the elevator lunge, you need to start with your right or left leg in front of the other one. At the same time, breathe in while dipping down to a lunge posture. Just imagine as you are trying to keep a marble in the vagina and contract the muscles of your pelvic floor when you breathe out. Keep breathing in and hold these muscles tight, then contract tighter when you breathe out again. Repeat these steps five times and return to the initial position. Do it again on the other leg. [2]
