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Performing with an empty bladder, your first goal should be to tighten your pelvic floor muscles for 5 seconds. Then relax them for 5 seconds. Try to do 5 reps During these exercises you should not: • feel any downward movement as you contract the muscles. • tighten your thighs or buttocks. • hold your breathContract your pelvic floor muscles for 3 to 5 seconds. Relax for 3 to 5 seconds. Repeat the contract/relax cycle 10 times. Keep other muscles relaxed. Don't