Pelvic floor muscle training exercises can help strengthen the muscles under the uterus, bladder, and bowel (large intestine). They can help both men and women who have problems with urine leakage or bowel control. A pelvic floor muscle training exercise is like pretending that you have to urinate, and then holding it.You should do your pelvic floor muscle exercises at least 3 times each day. You may find it easier to start your programmer when you are sitting or lying down. Build up your exercise routine gradually over the weeks and months.How to use:1.Basic training-1. The toes are open 40 degrees and the heels are closed.-2. Hip trainer is clamped with the upper part of the inner thigh-3. The thigh adductor muscles slowly exert force, while the inner side of the buttocks and the gluteus maximus muscles want to close the feeling of the wings.-4. Breath for 5 seconds from the bottom of the abdomen, then slowly inhale and return for 8-12 times.2.Advanced training-1. Sit on the back, and put the hip trainer in the middle ofthe buttocks and train in basic train.3. Intermediate training-1.Squat-2. The hip trainer is clamped with the upper part of the inner thigh,and the front side is held by the top while sitting half-sitting.-3. The buttocks are stretched upwards, the thigh adductor muscles are slowly exerting force, and the inner side of the buttocks and the gluteus maximus muscles are trying to close the feeling of the wings.-4. Breath for 5 seconds from the bottom of the abdomen, then slowly inhale and return for 8-12 times.