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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.
Each exercise consists of squeezing and then relaxing your pelvic floor muscles. Squeeze the muscles for 3 seconds and then relax the muscles for 3 seconds. It is common for most people not to take the time to relax between squeezes.