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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 get started: 1  Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. 2  Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. 3  Maintain your focus. For best results, focus on tightening only your pelvic floor muscles.