Sit up straight in a chair with your weight through your seat bones, your shoulders relaxed back and down, and your hands resting gently in your lap.
Focus on steady breathing throughout this sequence of exercises.
To activate your pelvic floor you should try to contract your anus, vagina and urethra inward and upward.
You can imagine that you are trying to pull a zipper closed with your pelvic floor from the bottom up.
You should feel a lift within your pelvis.
You might also feel a gentle tightening of the muscles low down in your abdomen.
For strength, hold this position for 5 seconds, then relax.
For power, perform 10 quick squeezes.
For endurance, tighten your pelvic floor as much as you can, then ease off so you are working it around 50% of it's effort.
Then hold it for 20 seconds or more.