Stage I:
Lay on stomach (face down). Relax into neutral pelvis. Squeeze the buttocks muscles together. Maintaining equal muscular contraction, hold this position for 5-10 seconds. Breath normally. Gradually relax the buttock muscles. Repeat 5 times.
Stage II:
Lay on your stomach (face down). Relax into neutral pelvis. Squeeze the buttocks muscles together. While maintaining this position, contract the thigh muscles too. Hold this position for 5-10 seconds. First, relax the thigh muscles only. Then, relax the buttocks muscles.
Stage III:
Relax into neutral pelvis. Squeeze the buttocks muscles. Squeeze the thigh muscles. Maintaining this position, lift one leg off of the ground/floor: (1-2 inches) while keeping the leg straight. Hold for 5 seconds. Lower the leg, relax the thighs, and then the buttocks. Repeat this sequence with the opposite leg. Repeat 5 times on each leg.