* Perform 100 quick pelvic floor clenches to warm up * Perform a 1-second clench, followed by a 2-second, then 3-second clench. Continue increasing the duration of the clenches until you reach 10 seconds. * Perform 25-50 quick clenches. * Relax your muscles for 1 minute. * Perform a 5-second clench, followed by a 6-second, then 7-second clench. Continue increasing the duration of the clenches until your reach 15 seconds. (If you can’t reach 15 seconds, just hold for as long as you can, making sure to complete 10 successive clenches.) * Perform 25-50 quick clenches. * Relax your muscles for 1 minute. * Perform a 5-second clench, followed by a 6-second, then 7-second clench. Continue increasing the duration of the clenches until your reach 15 seconds. (If you can’t reach 15 seconds, just hold for as long as you can, making sure to complete 10 successive clenches.) * Relax your muscles.