To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times.
Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time.
When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.
Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest between sets of squeezes.
After a few months, you should start to notice results. You should keep doing the exercises, even when you notice they’re starting to work.
Before undertaking physical exercise, please consult your physician.