Locate your PC muscle. The pubococcygeus muscle forms the floor of the pelvic cavity and stretches like a hammock from the pubic bone to the bottom of the spine. Pretend that you are urinating, then try to stop the flow with a quick muscle contraction. That muscle you just used to stop the flow from the bladder is your PC muscle. Try to keep your stomach and thigh muscles relaxed and focus only on the PC muscle
Flex the PC muscle twenty times. Hold it for one or two seconds each time, then release. Repeat this three times a day, three to four times per week. Breathe normally during this exercise and try to avoid holding your breath.
Add ten really slow squeezes to each set. Take five seconds to slowly squeeze your PC as tight as you can. Now hold the tension for a full five seconds, if possible, and release gradually over the next five seconds.