Stéphanie. The Bühler method of pelvic floor muscle training requires a total of 14 weeks. Weeks 1 and 2 consist of three sets of movements: slow contraction and relaxation of the pelvic floor muscles, one set of contraction and one set of release, each set maintained for 10 seconds, practiced 3 times a day for 10 sets; fast contraction and release, each set for 2 seconds, practiced 3 times a day for 10 sets; tightening the pelvic floor muscles for as long as possible, once a day for 10-30 sets. Weeks 3-6: turn your hips outward; lift your hips upward as much as possible; twist your hips so that they are tilted to one side as much as possible. Practice the above three sets once a day for 10-30 reps each time. Week 7-10: stand, slowly put away the pelvic floor muscles; stand, quickly put away the pelvic floor muscles; separate the legs, the same width as the shoulders, slowly put away the pelvic floor muscles; separate the legs, twice the width of the shoulders, slowly put away the pelvic floor muscles; while putting away the pelvic floor muscles, complete the action of rising and squatting. The above movements are practiced once a day, 5-10 times each time. Weeks 11-14: small jumps while lifting the anus; large jumps while lifting the anus; large sprint runs while lifting the anus. The above three sets of movements should be practiced once a day, 10 times each time.