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2. Exhale, and as you inhale, squeeze your perineal muscles and pull them up toward your navel. Hold the tension for a few seconds, on a breath hold.
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Start with 3-5 seconds and as the muscles get stronger, increase the squeeze time to 8-10 seconds.
3. Exhale and completely relax your pelvic floor muscles. Rest for 4-5 seconds and repeat. Do 8-10 such cycles.
If you can’t feel your pelvic floor muscles well, try to imagine that you are trying to hold back urination. At that moment, you are just tensing the right muscles.
