Here are some targeted exercises for women and men from The Continence Foundation of Australia:
For women:
Squeeze and draw in the muscles around your anus and your vagina at the same time. Lift them UP inside. You should have a sense of “lift” each time you squeeze your pelvic floor muscles. Try to hold them strong and tight as you count to 8. Now, let them go and relax. You should have a distinct feeling of “letting go”.
For men:
Squeeze and draw in the muscles as though you are shortening your penis and lifting base of scrotum at the same time. Lift them UP inside. You should have a sense of “lift” each time you squeeze your pelvic floor muscles. Try to hold them strong and tight as you count to 3. Now, let them go and relax. You should have a distinct feeling of “letting go”.
For both:
Repeat squeeze and lift, and let go. It is best to rest for about 8 seconds in between each lift of the muscles. If you can’t hold for 3-8 seconds, just hold for as long as you can. Repeat this squeeze and lift as many times as you can, up to a limit of 8 to 12 squeezes.
Try to do three sets of 8 to 12 squeezes each, with a rest in between. Do this whole training plan (three sets of 8 to 12 squeezes) each day while lying down, sitting or standing. While doing pelvic floor muscle training: keep breathing only squeeze and lift do NOT tighten your buttocks keep your thighs relaxed.
