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Using the same techniques described in Stage 1, you should eventually aim to hold the contraction for as long as is possible. You will find that once you have activated the muscles to this level it will become second nature to you.

To progress from Stage 1, simply increase the duration of the contraction to ten seconds, then twenty, while continuing to practice in sets of ten. Then progress the contraction to as long as possible, aiming for five minutes, then longer.

At this point, progress to contracting the deep stabilisers in different positions such as sitting and standing. Practice while you are doing everyday activities, such as sitting at the computer, watching TV or on an exercise bike.

Once you have mastered this you will be ready to progress to stage 3.

Contracting Deep Muscles   Arm & Leg Movements