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I usually squeeze as hard as I can and hold to the count of 10. I like to do them every time I use the bathroom, that way I remember, and hey, I am using those muscles anyways at that time!

I just do 1 "set" (squeeze, count to 10, release...10 times) each time I go to the restroom. I have heard that 10 sets a day are good, more is better. I am sure I go to the bathroom more than 10 times in a day.
 
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