I recommend looking into an excerices you can literally do 24/7 called kegals
Kegel exercises make your
pelvic floor muscles 
stronger. These muscles control your urine flow and help hold your pelvic organs in place. Doctors often prescribe Kegels for:
- Pelvic floor weakness due to childbirth. Childbirth can stretch and weaken pelvic floor muscles. And that can cause urine control problems. It can also allow one or more pelvic organs to sag. When the uterus sags, it's called uterine prolapse. Women can help prevent this problem by doing daily Kegels during and after pregnancy.
[h=3]How to do Kegel exercises[/h]Kegels are easy to do and can be done anywhere without anyone knowing.
- Find the muscles you use to stop urinating.
- Squeeze these muscles for 3 seconds. Then relax for 3 seconds. Your stomach and thigh muscles should not tighten when you do this.
- Add 1 second each week until you are able to squeeze for 10 seconds each time.
- Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day.
- Don't do Kegels while you urinate. Doing them during urination can hurt your bladder.
Kegels work best when done on a regular schedule.