Identify the pelvic floor muscles by stopping urine midstream once, only to locate them
Empty your bladder before practicing
Tighten the muscles you would use to stop gas or urine
Hold the contraction for 3 to 5 seconds
Relax the muscles for 3 to 5 seconds
Repeat 10 to 15 times
Keep your stomach, thighs, and buttocks relaxed
Breathe normally throughout
Practice 3 times a day
Increase the hold time gradually as you get stronger
Stop if you feel pain or discomfort