What is correct method of doing pelvic floor exercises?

The correct method of performing pelvic floor exercises, commonly called Kegels, is to first engage the muscles located in your pelvic floor. This can be done either while lying down on a flat surface or while sitting up straight in a chair.

To start, make sure you are breathing normally and relax your lower abdomen and buttocks muscles. Next, tighten the muscles around your rectum as if you were trying to stop yourself from passing gas or going #2 (defecation). Then focus on tightening only the front wall of your pelvis - think about lifting from within - squeezing these specific muscles as if stopping urine flow (urination). It is important not to hold your breath during the exercise so make sure you keep it gentle and controlled.

When you have completed this part of the exercise – hold for 5 seconds then release for 5 seconds. Repeat this 10 times for 1 set before resting for 30 seconds between sets with 3 sets being performed overall twice per day. To increase difficulty gradually increase duration or repetitions over time but always ensure that each repetition is well executed correctly with controlled breathing throughout every repetition.

It is also important to warm up first by doing gentle stretches such as rocking back and forth in order to avoid any unexpected muscle strain prior starting these exercises since they work directly with delicate muscle groups beneath sensitive areas deep inside our bodies which can easily become strained when done incorrectly over an extended period of time without proper attention to detail whilst repeating them regularly at least twice daily according to a schedule tailored specifically towards individual needs and limitations monitored closely by one’s health professional or therapist who provides guidance continuously along every step taken towards better pelvic health through personalized plans focused entirely on successful outcomes rather than quick fixes providing long-term results instead!