Squeeze down on the fingers. The provider can tell when the muscles are tightening properly. Squeeze down as if stopping the flow of urine. Pressure should then be felt on the two fingers. Repeat the chosen approach several times until the feel of squeezing and releasing the right muscles is familiar.
Urinary reflux can result from multiple times of holding urine.
Do not overdo it, though. This makes them less effective. Learn to relax while doing the exercises and concentrate on isolating the right muscles. A woman can ask a healthcare provider about using special weighted vaginal cones or balloons inside the vagina. Working to hold the weights inside can also help isolate and strengthen pelvic floor muscles.