Pelvic Floor Exercise Here is an easy exercise to strengthen pelvic floor muscles. • Sit down comfortably. • Squeeze your pelvic muscles 10 -15 minutes. Start slow. Keep the time limit to 1-2 minutes in the beginning and increase gradually. • Pause for 2 seconds between consecutive squeezes. • Do not hold breath and/or tighten muscles of stomach, bottom, and thighs at the same time.