In addition to contracting the floor of your pelvis, practice pulling it upward into your body and toward your spine. This upward pull will actually lift your scrotum slightly up toward your body. As a single movement, practice contracting and pulling upward the entire floor of your pelvis, including the anus, perineum, and genitals. You can practice this in sets of 15 or 20 contractions, holding them as long as you can. Do several sets like this, three or four times a day.
