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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.
Now try Stein's 4 go-to moves for strengthening your pelvic floor. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale, engage your pelvic floor, and lift your hips. Hold for up to 10 seconds (keep breathing!). Lower your hips back down and release your pelvic floor.