http://homepage.tinet.ie/~pjlb/pfex.htm
PRACTICING YOUR EXERCISES
1.) Sit, stand or lie with your knees slightly apart. Slowly tighten and pull up the pelvic floor muscles as hard as you can. Hold tightened for at least 5 seconds, if you can, then relax. Repeat at least 5 times. (Slow pulI-ups).
2.) Now pull the muscles up quickly and tightly; then relax immediately. Repeat at least 5 times. (Fast pull-ups).
3.) Do these two exercises - 5 slow and 5 fast - at least 10 times every day.
4.) As the muscles get stronger, you will find that you can hold for longer than 5 seconds; and that you can do more than 5 pull-ups each time without the muscle getting tired.
5.) It takes time for exercise to make muscles stronger. You are unlikely to notice improvement for several weeks So keep at it! You will need to exercise regularly for several months before the muscles gain their full strength.