Well, I learned about different kegels through my Bradley class when I was planning my first VBAC. We started out simply squeezing and releasing. Our goal was 200 or more a day. Then she had us practice squeezing, holding a second, then releasing for the same amount a day. Then she had us kegel in stages to a count of three, then hold, then release slowly in the same stage. So we did all kinds. I have a kegel sticker on my monitor still.
It's bright orange and it reminds me to do them when I'm at the computer. If I do them whenever I'm at the computer, then I easily do 200/day. Another recommendation was to do them whenever stopped at a red light.