- Relax the muscles of the thighs, tummy and buttocks.
- Squeeze the muscles around the floor of the front passage as if trying to stop the flow of urine.
- Squeeze the muscles around the vagina and suck upwards inside the pelvis.
- Squeeze the muscles around the back passage as if trying to stop wind.
- Squeeze up and inside the pelvis. (As if lifting the pelvic floor).
- Hold for 3 seconds, then relax for 3 seconds, making sure that there is no change in breathing (Do not hold your breath). Also, do not tighten the abdomen, thighs, buttocks or back, and do not squeeze the legs together.
- Do this for 10 repetitions 3xday and slowly increase to 10 seconds of contraction and 10 seconds of relaxation. Rest between each contraction. Remember to isolate and contract ONLY the pelvic muscles.
