The Pelvic Floor is the muscular base of the pelvis, to contract it is another way to initiate core stabilisation.

Abdominal setting and pelvic floor contractions are both great approaches to activating core control. Either action will effectively turn on the foundation muscles to provide deep support.

When you work out on the swiss ball you are constantly switching on your core muscles to hold your back long and to maintain neutral lumbar curve. You are also at the same time trying to keep the ball still while you execute the exercise. So correct technique is very important.

You need to activate the stabilising muscles by setting your abdominals in vitually every exercise you do on the ball. You should always ensure that before progressing with any ball workout or increasing the challenge of any exercise you establish good core control.

Sit tall on the ball, place one hand in the small of your back. Notice the natural lumbar curve. Place your other hand on your lower abdomen, below your navel. Lengthen your spine, but relax your shoulders and your breathing.

Gently draw your front hand towards your back hand as though lightly drawing your lower abdomen towards your spine. This should feel light, do not suck in your waist or hold your breath as the action becomes ineffective.

A pelvic floor contraction is another way to initiate core stabilisation. The deep abdominal and back muscles all work together as a team, one activates the other.

To contract your pelvic muscles tighten the muscles as though you are avoiding passing wind or 'holding on' when you want to empty your bladder. Hold this for 5 seconds and aim to gradually increase the hold time for stronger endurance.

As you develop strength and core control you will be able to perform both actions at the same time.

This is the ideal core stabilising method. Sitting tall, drawing your navel towards your spine, squeeze your pelvic floor muscles away from the ball. Hold all this while breathing normally.