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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.
As your pelvic floor becomes stronger, you can perform these exercises in a sitting or standing position. You should notice a difference after several weeks of faithful exercise. Short contractions: Focus your attention on your pelvic floor muscles.