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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. Stretch. It's important to stretch your muscles before you dive into the cartwheel, or you may pull or strain a muscle. To prepare for a cartwheel, you should stretch your wrists, your ankles, and your hamstrings and inner thighs by sitting in a straddle position and reaching toward the ground in front of you.. Plant your second hand and straddle your legs in the air. Kick powerfully so your legs come off the ground. You'll be balancing your weight on your arms, using your shoulders and core for support, like a handstand, with your legs in the air in a v-shape, or a straddle.