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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.
What it's supposed to do: Train abdominals and obliques. What it actually does: Because the pelvis doesn't move with the chest, this exercise can put excessive twisting forces on the spine. A better exercise: Cable Wood Chop. Let your heels turn freely with your torso.