How many sets of kengel exercises should i do and for how long. is it effective if i gym. ?

Sets of 10: You need to do sets of 10 at least 4 times a day but as with all exercises more will get faster results. Other exercises don't change this.

Varies: Kegel exercises can improve pelvic floor muscles and can help with stress incontinence. You can do them minimally 10-25 times per day but more does not hurt. You can go to the gym and while you are doing your exercise especially the gluts and abs, you can do them simaltaneously.