Identify the right muscles by trying to stop urinating midstream or prevent passing gas
Stop midstream to avoid interfering with bladder emptying
Practice contracting the muscles without tightening your abdomen, thighs, or buttocks
Start with 5-second contractions followed by 5-second relaxations
Do 10 repetitions per set
Aim for 3 sets per day
Increase gradually to 10-second contractions and 10-second relaxations
Work up to 10–15 repetitions per set, 3 sets per day
Add “quick flicks”: contract the muscles for about 1 second, then relax for 1 second; repeat 10 times
Do 1–3 quick-flick sets per day
Breathe normally throughout exercises
Expect improvement in about 6–12 weeks with consistent practice
If you feel pain, worsen symptoms, or have trouble identifying the muscles, stop and consult a clinician or pelvic floor physical therapist