According to a study done by Dr. Bruce Crawford, the All 4’s Bent Knee Lift is 25% more effective than a Kegel. Not only does this exercise kick on the deep core muscles, we work on aligning our joints and spine while we use the glute med (one of the teammates of the pelvic floor) to lift and lower the bent leg. Start with 3 set of 3 single reps then 3 pulses at the top of each set. Let me know if you have questions. - @jana.danielson