Pelvic Floor: Kegels Done Right

Why it matters: The pelvic floor supports the bladder, uterus, and bowel. Training it helps you push more effectively during birth, and recover bladder control afterward.

• Find the muscle — It's the one you'd use to stop your pee midstream. That's your pelvic floor.
• Contract and hold — Squeeze for 5 seconds, relax for 10.
• Repeat — 3 sets of 10 reps, every day.
• Breathe normally — Don't clench your glutes or belly — just the pelvic floor.

When to do them: easy to anchor to something you already do daily.

If you feel pain or can't identify the muscle, mention it to your midwife at your next check-up — not every body responds the same way.