NOTE*** It’s important that when you squeeze the pelvic floor muscles (or whatever you can) that the rest of your body is fully relaxed. This includes the abs, the legs, and every muscle. Do your very best to ONLY squeeze the pelvic floor muscles.
Feel free to do this as much as you want.
MORE COOL INFO (Optional)
In Tantra, Yoga and Kundalini, this practice is the secret ingredient to harnessing energy. This is commonly known as the Moula Bhanda.