The best time to learn this is during urination.
Try to stop the flow of urine for approximately 10 seconds and then resume urinating. Pay attention to the muscles that are contracting during this exercise until you are confident that you can do this even when you are not urinating. Keep your leg and buttock muscles loose as you perform the exercise.
Once you are confident that you are squeezing the right muscle, establish a routine. Examples of a routine would be to perform the exercises:
- Every time you are in the car and stop at a red light
- During commercial breaks on TV
- While in line at the grocery store
In other words, pick a time that you will remember the easiest!
Try to perform 10 sets, 3 times a day.