It doesn't matter if all you can do right now is 30 seconds of movement with connection practice. If that is what you can manage - that is exactly where you need to be, and you can build on that.

What matters is that you are turning up and practising regularly.

Progression will happen over time. How long that time is doesn't matter. Keep your focus on the long term and the thanks your old lady body is sending current you for doing this work.

You have just spent 15 minutes telling your core to switch on and getting it to work hard. It is now a good idea to spend some time with your pelvic floor allowing it to relax with some stretches.