I spent three months working my pelvic floor and what Jeff says is pretty close to what my routine has been: 10 sets of quick engage and release, 5 sets of engage and hold for 10 seconds and release for 10 seconds. I do that 3-4 times a day while I'm working or watching TV or whatever.

What I've learned is that releasing properly is more important than simply engaging. You should always fully release for at least as long as you held it, you don't want to overwork the engagement. To ensure a full release just relax and take a big deep belly breath, that should make sure you are fully released before you engage again.

Don't try to do a marathon and go for 20 seconds or anything, 10 is fine. I did this both as kegels and as actual workouts (engaging the pelvic floor while doing weighted exercises like squats) and my pelvic floor therapist said I had one of the healthiest she's seen and, as a result, so far zero ED and not a single drop of incontinence.

You got this!