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To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release. 基本的“凱格爾”練習：繃緊骨盆底部肌肉群，就像試圖忍住，避免小便流出那樣，數到三，然後釋放。