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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.
Pelvic floor muscle training exercises can help strengthen the muscles under the uterus, bladder, and bowel (large intestine). They can help both men and women who have problems with urine leakage or bowel control. A pelvic floor muscle training exercise is like pretending that you have to urinate, and then holding it. You relax and tighten the muscles that control urine flow. It is important to find the right muscles to tighten. The next time you have to urinate, start to go and then stop.