do 15
reps of quick pumps, pause for 30 seconds and repeat. Start at 15 and work your way up to 100
reps two times a day.
* Hold and release: contract the muscle slowly and hold for 5 seconds, release slowly. Work your way to at least 25 reps two times a day.
* Elevator: slowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all the way. Do 10 reps two times a day.
This is in short i had copied. you may go to wikipadia website and full explanation is there.