Sit comfortably on a chair with your knees hip distance apart. Breathe normally. On exhalation, gently squeeze and lift your pelvic floor muscles. Continue to hold in your pelvic floor muscles while breathing for the required number of breaths. The feeling is one of a slight squeeze and lift around your front and back passage. Try to avoid holding your breath, squeezing your legs together or tightening your buttocks. This will help to strengthen your pelvic floor muscles.
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