Remeber forcing anything negates.
There is a kegel routine made by RED and another one
"Kegel Pyramide."
I don't have a link but the one from RED was something like this (in minutes)
0:00 - 1:40 = quick 1sec Kegels
1:40 - 2:30 = 2 sec kegels
2:30 - 3:20 = 5 sec kegels
3:20 - 3:40 = PAUSE
3:40 - 4:30 = Hold Kegel
Right now I'm doing them whenever I think about it and during edging or when I have to the exhaust the PC muscle before stretching (when taking off the
extender to return good circulation.)