As apple said, both slow and fast, to target the muscles that keep you in place (slow) and those which come into play when you sneeze/cough (fast). The woman at the Pilates-based class I go to suggested either putting your hand between your legs to feel the movement (the pelvic floor muscles wrap around beneath you) or to put a finger inside if that helps and you're not squeamish about doing it to help feel and understand the movement. Of course this does preclude doing your exercises at the bus stop or your desk (unless you work in a very unusual or private office ). I did read somewhere on here that if you can do something else whilst you're doing them, then you're not doing it properly, but I don't know if that is true or not <newbie to all this emoticon>.
They always say 'imagine trying to stop yourself from peeing'. So.. can you just do them while you on the toilet and actually stop yourself from peeing? Seems a much easier way to check if you're doing them right but if that works, why don't they ever say to do it while you are on the loo?? Puzzled!
hi - doing them while peeing is a great way to identify the muscles if you are unsure BUT - you are advised not to do this all the time as it can stop you emptying your bladder fully and could contribute towards urinary tract infection (UTI).