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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.
To find out how to find and strengthen your pelvic floor muscles, see the links below. 1  Pelvic floor muscle exercises for women. 2  Pelvic floor muscle exercises for men.