1. Basic pelvic floor training.

The first thing you need to learn is to identify your pelvic floor muscles.

Tighten the ring of muscle around your front and back passages drawing the pelvic floor muscles up inside. Breathe in and try to squeeze your pelvic floor for 10 seconds and then release it. Do it while lying down on your back. The tip is other person observing should not be able to see your stomach , legs or hips moving.

2. Hip abductor isometrics

Lie down on your back . Straighten your hands they should be in alignment to your spine. Now bend your knees in 90 degree and keep them few inches apart. If you have any caretaker ask them to place a pillow or ball between your knees. You have to hold it tight . Ask other person to pull the pillow or ball out. But your grip should be firm and they shouldn’t be able to get it out of the grip. During this process you have to breathe normally and tuck your tummy in with every deep breathe. Do it five times.

3. Straight leg raise in supine

Lie down on your back. Straighten your hands. And now raise one leg up as much as you can. Initially do it as much as you can . Your end result after few days should be raise your leg in a ninety degree position. Do it 20 times and keep alternating the legs. Always remember to do at your own pace and do only what you are comfortable with. Never force yourself.

4. Bilateral knee bending in supine

Lie down on your spine. Bend your knees and join them together but keep 18 inches space between both your feet. Do it for 15 seconds and release. Breathe normally and tuck in the tummy.

5. Bridging

  1. Lay on your back with your hands by your sides, your knees bent and feet flat on the floor
  2. Make sure your feet are under your knees.
  3. Tighten your abdominal and buttock muscles.
  4. Raise your hips up to create a straight line from your knees to shoulders.
  5. Squeeze your core and try to pull your belly button back toward your spine.
  6. If your hips sag or drop, lower yourself back on the floor.
  7. The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in the incorrect position.

6. Dynamic quad exercise in sitting.

Sit straight and raise your leg in a perfect line. Now release. Now raise another leg straight in a line and release. Keep your tummy tucked in and breathe normally. Do it 10 -15 times initially.

7. Upper limb weight bearing.

Sit straight. And place your fists both on sides . They should be in alignment with your buttocks. Now try to lift yourself up . Doesn’t matter even it is just an inch in starting. Your whole body should be up and weighing on your upper limbs only.

8 . Side and forward lunges.
lunge opens the inner thighs, which helps lengthen the pelvic floor. Stand with your feet about a leg’s length apart. Maintaining the connection of both heels to the floor, bend into one knee. Bring your hands to the ground or to blocks. Keep the other leg straight and externally rotate the straight leg from deep in the hip socket so the toes point to the ceiling. Hold for 8 breaths, then switch sides and repeat once more per side.

9. Lunge walk.

Do the straight lunge exercise. And with each lunge walk forwards.

10. Wall squats.
Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Rest for 10 seconds. That’s one rep. Do 10.