1. Stand with your hands crossed on your shoulders, the tip of your toes is ninety degrees, and the inside of the heel is the same width as the armpits. Hold for five seconds and then relax. Repeat this action twenty or more times.
2. Simple pelvic floor muscle movement can be carried out sometimes, in order to shrink the five seconds, the law of the second, can be carried out during walking, riding, and office.
The second stage is to effectively train yourself every day:

How to use

1. Lying flat and bending your knees.
2. Shrink the muscles of the buttocks up the anus.
3. Close the urethra, vagina and anus (they are also supported by the pelvic floor muscles). This action feels like an urgency, but if you can’t go to the toilet in time, you must close your urine.
4. Imagine using a vagina to suck something, such as a stuffing or penis. First imagine that something is lifted from the vaginal opening and then gradually rises along the vagina for 3 seconds. Repeat 10 times for a group, more than 3 groups per day, gradually increased to 25 times for a group. You can also insert your fingers into the vagina during exercise to check the effectiveness of this process.
5. Lowering the vagina is like pushing something out of the vagina. Relax for 3 seconds, repeat 10 times for a group, 3 groups or more per day, gradually increase to 25 times per group.
6. Keep the pelvic floor muscles (also known as PC muscles) for five seconds and then slowly relax. After five to ten seconds of rest, the contraction movement is repeated.
7. During the whole exercise, breathe as usual and keep the rest of the body relaxed. The abdomen can be touched by hand, and if the abdomen is tightened, the moving muscles are wrong.