The Kegel Exercise

 Can be done sitting or standing 

Do not hold your breath, keep breathing regularly and steadily 

1. 5-second hold and 5-second rest - 20 reps - 4 sets - 1-minute rest between sets

2. 30 squeeze and release - 4 sets - 1-minute rest between sets

3. Squeeze and hold for 2 minutes - 4 sets - 1-minute rest between sets