Check online for a kegel exercise program but I can tell you what I did for about 2 years. You can do these anytime at work/school/car, so time is not really an issue.
I did not have the same problems starting out but I can tell you what I did.
In the beginning do not do set numbers for a specific time. Hold it for as long as you can, and do it as many times as you can. It’s not set in stone, but I would try 3 sets of 30 secs. If that is too difficult, go to 10 sets of 20.
When you reach 30 seconds, continue the routine until you can get up to 10 sets of 30 sec in one sitting. Then increase you holding time up until one minute
WHen you get advanced is when you see a huge leap in you holding time
Advanced routine
2 minutes of what I call “rapid fire”
For this you contract the muscle all the way and relax as quickly as possible
15 second rest
Another 2 minutes of rapid fire
Minute rest
Do 5 minutes of 15 second holds with 2 second resting time between
5 minutes of 45 second hold with 30 second resting time between
3 sets of holding for 4-6 minutes
That is a pretty tough workout
When you get really advanced, you can bump up to longer times
Keep the advanced routine, but after you do the 3 sets of holding for 4-6 minutes, take a 3-5 minute break. Now you do 2-5 sets of holding the kegel for as long as you can.
When I first tried it I was able to get 20 minutes per kegel, so don’t lose focus. Your pc muscle has gotten so much stronger by this point that you might be able to go even longer than 20 min ur first time
Do the beginning routine every day, weekends off
Do everything else 3 days on 1 day off
It may seems like a lot of work, but it is pretty awesome to be able to hit a girls face with your load, shooting over her stomach when she is lying down on the bed. Best of luck