See below. The muscle is the muscle you use if you were to stop your urine midstream. Don't do the exercises though while you're voiding. It's not your stomach and it's not your bottom. It's the muscle you'd use if you had diarrhea and were running for the toilet:) I tell my patients to contract for 5 seconds, relax for 10 seconds and then do this 20 contractions, 3 times a for more see http://peedoc. Com.