Exercises. Kegels are exercises that strengthen the pelvic floor muscles. The easiest way to figure out how to do them is to stop the flow of urine. This tightens the right muscles. Hold for 6-8 seconds and repeat this 8-12 times three times a day. Once you learn how to do it, you don't have to be on the toilet. It can take 3-4 months to notice a change. Best wishes!