Sitting on a chair.
Relax your stomach muscles and take a few deep breaths before beginning.
Contract your pelvic floor muscles by imagining you are trying to stop passing wind and stop the flow of urine. This will help to activate the muscles both at the front and back of your pelvic floor.
Once you feel you have learnt the contraction, do this technique slowly, contracting the pelvic floor muscles up and holding for the prescribed length of time before relaxing. Repeat these slow contractions for the prescribed repetitions.
