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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.
How to do Kegel Exercises. 1  There a few ways to locate your Kegel muscles. You can insert a finger into the vagina, and try to squeeze the muscles surrounding it. 2  Once you have located your pelvic floor muscles, contract these muscles for 5-10 seconds, then relax, repeating 10-20 times. (Make sure to empty your bladder before doing your Kegals!) Breathe normally during the exercises, and do this at least three times a day.