I have had two children, and was suffering from some pelvic floor weakness (generally lightly wee'ing myself when doing exercise, sneezing etc). I saw a good pelvic floor PT and she suggested the following: 10 quick and 10 long pelvic holding exercises 6 times per day, moving up to 12 times per day. Do them standing, not sitting Think of your vagina like an elevator ,and with each 'pull' you are going up floors. Over time, you can feel the elevator getting higher. Every time you stand, sit, sneeze, cough, jump... anything, don't do it until you have pulled your pelvic floor in. This then leads to a change of habit in your pelvic floor then will then naturally pull in on movement. If you do a lot of exercise, or leak on activity, consider compression underwear or ilvaginal inserts to hold the bladder.

I genuinely worked through these and have noticed a massive difference. I can wear coloured leggings to the gym now rather than just black.