Identify the pelvic floor muscles by stopping urine midstream once to locate them
Empty your bladder before exercising
Tighten the pelvic floor muscles and hold for 3 to 5 seconds
Relax the muscles for 3 to 5 seconds
Repeat 10 to 15 times per session
Do 3 sessions per day
Keep your abdomen, thighs, and buttocks relaxed
Breathe normally and do not hold your breath
Avoid squeezing your legs together or tightening your stomach
Increase the hold time gradually up to 10 seconds
Perform the exercises consistently every day
Stop if you feel pain and consult a healthcare professional if needed