Find the pelvic floor muscles by stopping urine midstream once to identify them
Empty your bladder before practicing
Tighten the muscles you would use to stop passing gas and urine
Keep your abdomen, buttocks, and thighs relaxed
Hold the contraction for 3 to 5 seconds
Breathe normally while holding
Relax for 3 to 5 seconds
Repeat 10 to 15 times per set
Do 3 sets per day
Increase the hold time gradually up to 10 seconds
Avoid squeezing your buttocks, thighs, or stomach
Avoid holding your breath
Practice regularly every day
Stop if you feel pain and consult a healthcare professional if needed