Empty your bladder first
Identify the pelvic floor muscles by stopping urine flow once to find them
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
Do the exercises 3 times a day
Keep your abdomen, buttocks, and thighs relaxed
Breathe normally while doing the exercises
Avoid squeezing your buttocks or holding your breath
Increase the hold time gradually as you get stronger
Stop if you feel pain and seek medical advice if needed