Remember to first initiate my Crunchless Abs Set-Up before beginning this move.  Think about keeping a continuous, soft Kegel by drawing up your pelvic floor (PC) muscles.

1. Facing a tall back, sturdy chair, place a towel roll above knees and squeeze to activate your adductor and PC muscles.  Hold onto chair with both hands, exhale, inhale then, squat to 90/90-degree hip & knee angle.  Keep equal tension between your lower abs and glutes.
   
   
2. Exhale into standing neutral spine pelvic tilt with a calf raise, and hold for 5 seconds trying to draw up your PC muscles.