Ok... I have tried and tried but I can't seem to get a grasp on pelvic floor exercises... i can't seem to isolate the muscles, and just end up squeezing my bum too.

I sneezed last week and had a bit of a leak, and am now really stressing that I am going to be incontinent.

I am also pretty lazy and forget about them, but now after the leak I want to get them stronger for the birth and after too...

please any ideas will be much MUCH appreciated