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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.
1 Strengthen the pelvic-floor muscles. 2  Once your pelvic floor muscles are lengthened, a basic pelvic floorâstrengthening program can begin. 3  Your physical therapist can teach you how to best recruit these muscles without co-contraction of the hip adductors, hip extensors, and breath-holding.