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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 Kegel exercises: To strengthen pelvic floor muscles, squeeze and hold the muscles, then release. 2  To find the muscles, pretend you are trying not to pass gas or trying to stop the flow of urine without tightening your buttocks or abdominals.