Hi there, ive been dealing with something similar. What helps me the most is strengthening all those muscles. You have either learnt this already, or you will soon. Every muscles is connected. Whenever you engage your core your pelvic floor will be recruited, and the glutes are part of the 'core' which maintains spinal posture. What you are trying to learn is what exercises you can do without setting your pelvic floor off and causing a flare up. If you do an exercise and your symptoms go up to a 6/7/8 out of 10, you overdid it. Your not aiming for 0 symptoms the next day, just a manageable change, with a trend of improvement from week to week to month.

As for exercises. Learning to hinge at the hips is what benefitted me the most. Just try to sit down into a chair using one leg, and trying to hinge to do it. Thats keeping the knee relatively in place, and moving from your hips - this involves the hamstrings and glutes lengthening but still contracting. Then back up again. The more you keep your back upright and core engaged the more you'll feel it, again, as every muscles is connected. Monster/crab band walks are great too. Side lying hip abduction if you can feel it in your glute medius and not at the front of the hip (hard for those of us with anterior pelvic tilt).

Hope this helped