The Stéphanie Bühler pelvic floor muscle training method requires a total of 14 weeks. Weeks 1 and 2, including three sets of movements: slow contraction and relaxation of the pelvic floor muscles, a set of collection and release, each group maintained for 10 seconds, practiced 3 times a day, each time 10 sets; fast collection and release, each group of 2 seconds, practiced 3 times a day, each time 10 sets; tighten the pelvic floor muscles as long as possible, once a day, each time 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 of movements once a day, 10-30 sets each time. Week 7-10: stand, slowly put away the pelvic floor muscles; stand, quickly put away the pelvic floor muscles; legs apart, the same width as the shoulders, slowly put away the pelvic floor muscles; legs apart, equal to twice the width of the shoulders, slowly put away the pelvic floor muscles; while putting away the pelvic floor muscles, complete the action of standing up and squatting. The above actions 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.