Hello Rade,
Welcome to Thunder’s place. A kegel is an exercise done to increase the strength of your erection and helps to control ejaculation. A kegel is done by contracting the pubococcygeal muscle. (Hang in there.) The best way of describing what a kegel is to drink 3 glasses of water then proceed to the toilet to urinate. While urinating, try to stop the flow of urine for 2 seconds then relax. This is called a kegel. Now you can try doing that exercise without having to urinate.
Start with 50 kegels a day then carry on with the same amount and try increasing the time you hold each kegel. Adjust the exercise to suit your needs.
Kegels is an exercise that could be done at any time of the day and any place you would like do do it.
Take care,
Padawan