Beginners should perform Kegels lying down to focus solely on the pelvic floor muscles, then progress to sitting and standing positions.

“I tell them people, I tell patients, do them lying down so that you're only focusing on those muscles, you're not working on your posture, you're not doing anything else. And as you get better with them lying down, you then sit up and do them. And then once you're good with them sitting up, you can do them standing.”