Identify the pelvic floor muscles by stopping urination midstream once to locate them
Empty your bladder before practicing
Tighten the muscles you would use to stop urine or hold in gas
Keep your abdomen, thighs, and buttocks relaxed
Hold the contraction for 3 to 5 seconds
Relax the muscles completely for 3 to 5 seconds
Repeat 10 to 15 times per set
Do 3 sets per day
Breathe normally throughout the exercise
Avoid squeezing your legs together or holding your breath
Increase hold time gradually as the muscles get stronger
Practice in different positions such as lying down, sitting, and standing
Stop if you feel pain and consult a healthcare professional if needed