Imagine you're hitting mezzo piano. That's all you need.
Do not lift your feet off the pedalboard.
Slide from key to key.
Play with the inside of your foot.
Keep your knees pointed inward.
Always turn your knees to face the feet in order not to hurt yourself.
Play scales and arpeggios.
Do not look at the pedals. Face the score.
Repeat. A lot.
Then your pedal technique will become very powerful but to the listeners it will seem you are barely working.
Hope this helps.