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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 do pelvic floor muscle exercises, imagine that you're trying to stop your urine flow. Then: 1  Tighten (contract) the muscles you would use to stop urinating and hold for five seconds, and then relax for five seconds. ( 2 If this is too difficult, start by holding for two seconds and relaxing for three seconds.).