The other ladies have already explained it all, just something to add, I was told to do 15reps, 3 times per day (everyday), so 45 in total per day. Was also told NOT to make yourself stop peeing everytime you pee, just sometimes. The nurse told me this as if you do try it EVERY time, your bladder will get use to it and will aumatically will just do it and can cause probs down the track.

Just something to keep in mind