Men can try pelvic tilts as well. Pull your belly button in until your lower back touches the wall or the floor while standing up or lying down. Women should try kegels. Squeeze your pelvic muscles firmly for 3 seconds, then let them loosen up for 3 seconds to stop the flow of urine. Perform 10 to 15 reps three times daily. Deadlifts Weil claims that this exercise will keep your back as strong as it can be while also working your legs and torso.