I do 20 minutes of 1 minute kegel 1 minute reverse kegel on my way to work. About 300 2 second kegels on my way home. At night I do 50 kegels but instead of 5 seconds I start @ 8 and work my way to 12 seconds. 10 each and then I hold one long one for as long as I can. I do that M-F and on the...