You should feel the muscles squeeze like you did in the step before this one. Squeeze the muscles for 3 seconds and then relax them for 3 seconds. When you squeeze and relax, count slowly. Start out doing this 3 times a day. Gradually work up to 3 sets of 10 contractions, holding each one for 10 seconds at a time.
Women can also use pelvic weights prescribed by their doctor.
A women inserts a weighted cone into the vagina and squeezes the correct muscles to keep the weight from falling out. Do not hold your breath, clench your fists or teeth, or make a face. If you are not sure you're doing the exercise right, consult your doctor. Relax the muscles once the activity is over. It may take several months to benefit from pelvic floor exercises and you have to keep doing them daily to maintain their benefit.