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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.
Exercise 1. Stretching Through Your Core. To engage your lower core try this visualisation the next time you swim. Think about your pelvis and your rib cage. Imagine you have a piece of floppy elastic or licorice attached at one end to your pelvis and the other to your rib cage.