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Lie flat on your back with your knees bent, feet flat on the ground hip-width, and arms straight down at your sides. Lift your pelvis (keeping your glutes relaxed) and contract your PC muscles. With your PCs still engaged, lift and lower your bent legs off the ground, as if you were marching—first the left leg, then the right leg. Once you've lifted each foot five times, release your PCs and lower to the ground. Do three sets.