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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.
Pelvic Tiltâfor abdominals and buttocks. 1  Lie on the floor with feet flat on the ground and knees bent. Keep arms at your sides with palms facing the floor. 2  Raise your pelvis so your buttocks and lower back are off the floor. Pause, and then slowly lower your pelvis to the floor.