It is important to make sure that you are using the right group of muscles and contracting them in the right way. It often helps to be lying down or sitting when you first try to do the exercises and you need to breathe normally.

Imagine that you are trying to stop yourself passing urine and at the same time trying to stop yourself passing wind. The muscles should feel as though they 'lift and squeeze' at the same time. The buttock and thigh muscles should remain relaxed but a gentle tightening in the lower part of your tummy muscles is quite normal.