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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.
Hereâs how to perform the exercise. 1  Lay on your stomach with your legs straight and arms out in front. 2  Lift both of your legs and arms at the same time. 3  Hold for 1 sec to 1 min.