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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.
Performing Kegel Exercises to Strengthen Pelvic Muscles. 1  1. Recognize the benefits of Kegel exercises. 2  2. Identify your pelvic floor muscles. 3  3. Empty your bladder.  4. Lie on your 1  back. 5. Contract your pelvic floor muscles.  6. Focus on contracting only your pelvic floor 1  muscles. 7. Practice Kegel exercise three times  a day.