Before you begin kegel exercises, 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 any of the exercises below. Repeat each 3 times a day. Basic Squeeze Contract your pelvic floor muscles and hold them for as long as you can. Try working your way up to 10, 15, then 20 seconds. Contract / Relax Tighten your pelvic floor muscles at half the intensity of a full contraction and hold for 5 seconds. Increase the intensity of the contraction a little more and hold for 5 seconds. Then, reverse the motion, relaxing your muscles a little, but not fully for 5 seconds. Afterwards, fully relax your muscles. Elevator Imagine the muscles of your vagina as a building where your pelvic floor is the first floor. Slowly tighten your muscles upward as if there is an elevator rising through the building. Hold at the top floor, then slowly release downwards. Rapid Contractions Rapidly contract and relax your pelvic muscles, working up to a count of 100, then 200 a day.