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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.
Kegel exercises are done by squeezing the muscles in the pelvic floor and holding for short periods of time. To begin you need to: 1  Find the right muscles. 2  One way to isolate the right muscle is by trying to stop the flow of urine the next time you go to the bathroom.