Identify the right muscles by stopping urine midstream once to locate them
Empty your bladder before exercising
Tighten your 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
Aim for 3 sessions per day
Keep your abdomen, thighs, and buttocks relaxed
Breathe normally while exercising
Avoid holding your breath
Do not squeeze your legs together
Do not strain or push down
Increase hold time gradually as strength improves
Practice in different positions such as lying down, sitting, and standing
Stop if you feel pain
Consult a healthcare professional if you are unsure which muscles to use