The pelvic floor muscle exercise strengthens your pelvic floor muscles, which support your pelvis and help you maintain continence.
Begin lying on a mat with your knees bent up and your feet flat.
Breathe in first. Breathe out as you gradually squeeze and lift your pelvic floor muscles as if you are trying to stop yourself from urinating. Hold this contraction for up to 10 seconds. If you are not initially able to hold the contraction for this long, just hold as long as you can before you feel the contraction weaken. Work your way up to a 10 second hold.