Focusing on the pelvic floor with more precision:
Relax the muscles of your thighs, buttocks and stomach and keep them relaxed.
Squeeze in the muscles around the urethra or front passage as if trying to stop the flow of urine.
(For women, also squeeze in the muscles around the vagina and pull them upwards inside the pelvis.)
Squeeze in the muscles around the anus as if trying to stop passing wind. Do not clench the buttocks, thighs or stomach.
The muscles around the urethra and anus should squeeze up and inside the pelvis.
Identify the muscles that contract when you do all these things together. Then relax and loosen them.
