Elara guides

Kegels, made simple

Five minutes a day for a part of your body that does a lot of work.

Your pelvic floor is a hammock of muscles slung between your pubic bone and tailbone. It holds up your bladder, bowel and uterus, and in pregnancy it carries growing weight every single day. Training it is one of the highest-return, lowest-effort things you can do — for now and for after birth.

Why it's worth it

A strong, responsive pelvic floor reduces the leaking that's common in late pregnancy and after birth, supports your organs as the bump grows, and may help you push more effectively in labour. Just as important is learning to relax these muscles — which helps during birth itself.

Finding the right muscles

Imagine stopping the flow of urine and holding back wind at the same time — that lift-and-squeeze is your pelvic floor. (Use the urine trick only to locate the muscles, not as regular practice.) Your stomach, thighs and bottom should stay relaxed; if they tense, you're recruiting the wrong muscles.

The exercise

• Slow holds: squeeze and lift, hold for 5–10 seconds, then fully release. Repeat up to 10 times.
• Quick squeezes: a series of fast, sharp lifts and releases — these catch sudden pressure like a sneeze.
• Do a set a few times a day. Breathe normally throughout; don't hold your breath.
• Anchor it to a habit — every time you wait for the kettle, or stop at a red light.

Common mistakes

Pushing down instead of lifting up, clenching everything else, or forgetting to relax fully between reps. Quality beats quantity — a few good lifts with complete release beat dozens of half-hearted squeezes.

If you already leak a lot, feel heaviness or a bulge, or aren't sure you're doing them right, ask for a referral to a pelvic-floor physiotherapist — it's a recognised, effective specialty.