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For best results focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen thighs or buttocks. Pelvic Floor Exercises For Men Women With Images Exercise Benefits Lift your left leg behind you and press your left heel to the ceiling. . Your pelvic floor muscles form the bottom of your pelvis and support your pelvic organs uterus bladder and bowel. Lie on your stomach with your legs hip-width apart. For example try doing a kegel while performing a squat or a glute bridge. Keep the arms by the sides with the palms facing down. Exhale gently draw in your lower abdominal muscles and squeeze in the muscles around the urethra like youre trying to stop. Then raise the knee. Your pelvic floor muscles are the. These muscles work with the deep abdominal tummy and back muscles and the diaphragm. They can help both men and women who have problems with urine. Among the five methods the easies...