Classic Kegel:
Squeeze your pelvic floor muscles for specified number of seconds then relax for specified number of seconds seconds. Repeat exercise provided amount of times.

Pulses Kegel:
Start squeezing and releasing your pelvic floor muscles as fast as you can during provided number of seconds. Then relax for 10 seconds. Repeat exercise 3 times.

Position:
Get into a comfortable position and start the exercise. You can lay down on the floor, sit in a chair or just stay right where you are. Try to find the best option for you.