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Pelvic Floor Exercises. 1  1. Find a private place to perform these exercises. Concentration will improve the effect of the exercises. 2  2. Lay on your back or sit on a chair with good posture. Contract your pelvic muscles for 3 seconds, then release them for 3 seconds. 3  3. Begin quick contractions.
How Safe is The Plank for your Pelvic Floor? Studies have shown us that intense core exercises force the pelvic floor downwards in women with weak pelvic floor muscles. Women with prolapse are known to have pelvic floor dysfunction. If you have a prolapse, this is an important fact to bear in mind when selecting your core exercises.