Kegel exercises — when to start and how to do them properly?

Start Kegels from the first trimester (or even before pregnancy). How to do them correctly: imagine you're stopping the flow of urine mid-stream — that's the pelvic floor muscle. Contract for 5 seconds, relax for 5 seconds, repeat 10 times. Do 3 sets daily. Important: don't suck in your stomach or squeeze your glutes or thighs — only the pelvic floor should contract. If you're unsure, a pelvic floor physiotherapist can confirm your technique in one session. Well-toned pelvic floor reduces urinary leakage, supports the uterus, and aids both delivery and recovery.