You need to practise long and short squeezes.

LONG SQUEEZES Tighten your pelvic floor muscles and hold for several seconds and then relax for the same length of time. Make a note of how long you managed to hold the contraction (usually up to 10 seconds is a good starting point). Repeat until the muscles feel tired. Make a note of how many repeats you were able to manage.

SHORT SQUEEZES Tighten your pelvic floor muscles for a second and then relax. Repeat until the muscles feel tired. Make a note of how many short squeezes you were able to do.

You should try to do your pelvic floor exercises at least three times a day. Most women eventually aim to do 10 long squeezes followed by 10 short squeezes but you need to start with what you feel suits you and gradually increase the number of repeats and the length of the hold over a few weeks. It can take 3-5 months before you notice an improvement.