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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.
Another way to tighten your pelvic floor muscles is to: 1  Squeeze the muscles in your anus (like you are holding a bowel movement). 2  Relax your pelvic floor muscles after each attempt. 3  Repeat this exercise 10 to 20 times.