Use your partner occasionllly to practise your PF ex's on - he'll be happy!! If you've got somthing to hang on to you can feel them working much better.
Don't try to do too many at a time - aim to do 8-10, holding each for 8-10 secs. Should be a strong contraction the whole way thru - if you can only hold them strongly for 5 secs then work at that for a bit and then gradually increase. also do quick ones cos they're the ones you need when you sneeze!!
Whatever you do don't use the midstream wee test more than once a week - if you keep trying to stop yourself on the loo it can upset your bladder function
Aim for about 80 per day - sounds a lot but if you sat and watched tv for an hour and did 5 every ad break you 'd have done at least 1/2 your quota for the day!