So, we know we are supposed to do pelvic floor exercises if we've had children. But there are lots of other people who also need to do exercises to prevent health problems.
In theory we are trying to find time to do 3 sets of 8 to 12 squeezes per day. How long you should hold each squeeze and with how much effort depends a little on the individual. If you struggle to know whether you are doing things right then you should probably see a Pelvic Floor Physiotherapist to show you how.