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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.
Various positions can be used for a pelvic exam; however, the most common one is lying on your back with your feet resting in foot rests, called stirrups. You will be asked to move your buttocks down to the end of the table and let your knees fall wide apart.