cashmere do one count of ten - it's important to keep the sqeeze on for the entire ten, you should feel your pelvic floor "drop" back after you let go. It's hard to do, usually you manage a squeeze and it gradually eases off during the 10 seconds.
So, one count of ten, ten quick flicks, and one elevator as a set.
There's not much good research into how many repetitions you should do - it seems that pf muscles train slightly differently to your other muscles, though, it's probably the difficulty of assessing and measuring what's going on that has led to the paucity of good information.
So, in the absence of any concrete guidelines - do as many as you can until you start to feel the muscle fatigue. If you get a tired fanjo, you get a free trampoline?
Do as many as you like. The reality is that we forget - there is a bit of work where people THOUGHT they were doing their exercises on the hour, every hour, but actually did them twice a day.
You'll not do any harm - over training is how a muscle strengthens, and you'll get pain in your punani before you over train, so you can't strain your pelvic floor. Or, at least, not by doing exercises...
Try to get an environmental cue - adverts/traffic lights/washing dishes/standing in a queue to prompt you to do them. And, fix in your head, "10, 10, 3" - hold for 10, 10 flicks and 3 floors in an elevator.
umboo that's a good point. There are two big muscles, both of which have the same function, but it can help to gfigure out what you are supposed to be doing if you think about your front and back passages - imagine you are trying not to let out a fart (first date) and trying not to pee yourself (golden anniversary date)
clench on, gals, clench on.