Perform Kegel contractions: squeeze the muscles used to stop urine or gas, hold 3–5 seconds, relax 3–5 seconds, repeat 10–15 times
Do quick Kegels: tighten and release the pelvic floor rapidly for 10–20 reps
Practice pelvic floor lifts: imagine lifting the muscles upward and inward, then fully relax
Exhale during the contraction and avoid holding your breath
Keep your buttocks, thighs, and abdomen relaxed while contracting only the pelvic floor
Do sets several times a day
Use proper posture: sit or stand tall with a neutral spine
Try pelvic tilts or gentle core engagement before Kegels
Avoid straining during bowel movements
Stay hydrated and prevent constipation
Stop if you feel pain, pressure, or worsening symptoms
Consult a pelvic floor physical therapist for personalized guidance