wikiHow Weekly PC Exercise Schedule Week 1: * 3 sets of 10-second contractions, 3 times per day * Hold each contraction for 10 seconds and release for 10 seconds. Week 2: * 3 sets of 10-second contractions, 3 times per day * Hold each contraction for 15 seconds and release for 15 seconds. Week 3: * 3 sets of 10-second contractions, 4 times per day * Hold each contraction for 20 seconds and release for 20 seconds. Week 4: * 3 sets of 10-second contractions, 4 times per day * Hold each contraction for 25 seconds and release for 25 seconds. From week 5 onwards: * Maintain the same schedule as week 4, and gradually increase the hold time as you get stronger. It's important to note that everyone's pace of progress is different, so feel free to adjust the schedule to suit your own needs. It's also important to listen to your body and avoid over-exertion. If you experience any pain or discomfort, stop the exercise and consult a doctor. Page