General information: 45 contractions per day, 10 seconds of contraction, 10 seconds of rest, 15 contractions in the morning, midday and evening. Positions for pelvic floor training: standing, sitting and lying. For women, try to contract the pelvic floor muscles to lift the vagina toward the lumbosacral area Contract only the pelvic floor muscles, not the whole body, if possible Avoid straining the abdominal, thigh, and buttock muscles After each contraction, take a long, slow breath and relax and rest as much as possible Try contracting the pelvic floor muscles several times a week during urination to interrupt