If you come to see me for help with a pelvic organ prolapse. I will probably suggest that you stop repeated squeezing exercises for the pelvic floor, and Instead focus on finding ways to release tension within the pelvis. Below are some links to help you get started.
A biotensegrity approach to understanding pelvic organ prolapse.
I have recently done a podcast for Dr Brianne Grogans podcast channel Lady Bits which explains more about my approach to treating pelvic organ prolapse.