Kegels — why and how

Kegels strengthen the pelvic-floor muscles that support the uterus, bladder, and bowels. Doing them throughout pregnancy is linked to easier pushing during labor, less urinary incontinence in the third trimester, and faster recovery postpartum. To find the muscles, imagine stopping a stream of urine mid-flow — those are the ones. Squeeze for 5 seconds, then fully relax for 5. Do 10–15 reps, three times a day. Breathe normally throughout. Equally important: learn to relax the pelvic floor completely. Constant tension can make pushing harder. Practice releasing fully at the end of each squeeze. A pelvic-floor physical therapist can help if you're not sure you're doing it right.