Tighten the muscles you use to stop urine flow. Hold for 5 seconds, relax for 5 seconds.
Lie on your back, lift your hips, and squeeze your glutes. Strengthens the pelvic support.
Squatting helps engage the pelvic floor naturally. Keep your back straight.
Lie on your back, slide one heel down and up while keeping the core tight.
Avoid Common Mistakes
"Imagine you are trying to stop passing gas. That is the exact muscle you need to squeeze."
Dr. Jaya demonstrates the right way to isolate pelvic muscles. Many women push down instead of pulling up—which makes prolapse worse!
