Spread your Kegels throughout the day. You could do one set in the morning, one set in the early afternoon, and one set before bed. Week 1 Lying Kegels 3x10 per day: Hold each contraction for three seconds and relax for three seconds. Week 2 Lying Kegels 3x10 per day: Hold each contraction for five seconds and relax for three seconds. Week 3 Seated Kegels 3x10 per day: Hold each contraction for five seconds and relax for three seconds. Week 4 Seated Kegels 3x10 per day: Hold each contraction for eight seconds and relax for three seconds. Week 5 Standing Kegels 3x10 per day: Hold each contraction for eight seconds and relax for three seconds. Week 6 Standing Kegels 3x10 per day: Hold each contraction for ten seconds and relax for three seconds.