Identify the Pelvic Floor Muscles When doing kegel exercises, some people mistakenly use the muscles in their inner thighs or glutes. The easiest way to identify the pelvic floor muscles is to stop urinating during midstream. Lying Kegels Lie on your back and contract your pelvic floor muscles for five seconds. Relax for five seconds and repeat ten times. Seated Kegels Contract your pelvic floor muscles for five seconds while seated. Relax for five seconds and repeat ten times. If you do Kegels properly, they will be invisible to anybody watching. You can do them throughout the day while driving or seated at work. Standing Kegels Contract your pelvic floor muscles for five seconds in a standing position. Relax for five seconds and repeat ten times. Make sure not to contract your thigh or glute muscles.