How do I do Kegels exercises safely?

Pelvic floor exercises (Kegels) are very simple and are recommended to be done before your third trimester. This involves tightening and pulling in your muscles as if you were stopping your pee mid-stream, at the same time as holding in a fart (to put it bluntly). Then visualise those vaginal muscles moving up (3–4 levels) through your pelvis, like an elevator in a building. Hold this squeeze as strongly as you can for 10–30 seconds (if your muscles tremble, you’re straining them), keep breathing, then slowly release.  Repeat a dozen times, even try coughing while you’re holding a muscle contraction. Then alternate this with 5–10 short, fast, strong squeeze-and-relax movements. You can even check the strength of your own pelvic floor muscles by inserting two fingers and squeezing.