Before you begin this exercise routine, you’ll need to identify the muscles of your pelvic floor. You can find them by stopping the flow of your urine mid-stream. This contraction is the most basic kegel exercise. Make sure you empty your bladder before attempting the routine below. Sit n’ Squeeze You can do this exercise anywhere so long as you are seated comfortably. -Perform 5 quick pelvic-floor squeezes -Perform a 2-seconds long deep clench Repeat 3 times. Then, relax your pelvic floor muscles for 10 seconds. This is one set. Perform 3 sets. Long Squeeze Lie down on a comfortable surface. -Perform 5 quick pelvic-floor squeezes -Perform a 3-second deep clench. -Release the contraction for 3 seconds Repeat 3 times in a row without rest. (Immediately perform the 5 pelvic-floor squeezes after the release.)