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  1. Shoulder raise - Standing straight up, place feet hip width apart and engage your abs. Bring shoulders up towards your ears while keeping arms straight down by your sides. Hold for a 3-count of Squeeze-It-In, then release.  Keep head and spine aligned throughout and arms down by your sides as you shrug your shoulders up.
  2. Ab squeeze - Pull your belly button in toward your spine.  Hold this position for 10-15 seconds then release. Repeat.  Remember to breathe throughout this exercise.  Perform this move throughout the day.
  3. Calf raise - Stand straight with your body aligned from your ankles to your shoulders. While keeping your abs engaged, come up onto the balls of your feet and hold for a 3-count of Squeeze-It-In. Release and come back down onto your heels. Repeat for 2 sets of 12.
  4. Glute squeeze - Stand with feet hip width apart.  Slowly squeeze your gluteal (buttocks) muscles together.  Hold for a 3-count of Squeeze-It-In and release.
  5. Kegels - Refers to MayoClinic's video