Identify the pelvic floor muscles by stopping urination midstream once to find the right muscles
Empty your bladder before exercising
Tighten the pelvic floor muscles
Hold the contraction for 3 to 5 seconds
Relax the muscles for 3 to 5 seconds
Repeat 10 to 15 times per session
Do 3 sessions per day
Keep your abdomen, thighs, and buttocks relaxed
Breathe normally while contracting
Avoid holding your breath
Do not squeeze your stomach, legs, or buttocks
Increase hold time gradually as strength improves
Stop if you feel pain
Practice regularly for best results