TRAINING FOR TWO

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NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎
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Written by

Gina Conley, MS

20-Minute Birth Prep Workout with Birth Ball

  • Birth, Birth Preparation, Fitness, Pelvic Floor, Prenatal

You can prepare for birth by including exercises in your prenatal routine that prepare you to open each pelvic level!  The pelvis has three main levels:

  • The Inlet: The top of the pelvis where your baby will enter or engage during pregnancy or labor
  • The Midpelvis: the middle of the pelvis where your baby will rotate through from the top to bottom during labor
  • The Outlet: the bottom of the pelvis where your baby will extend under the pubic bone to be born. 

Because each pelvic level opens with different movement patterns, we need to incorporate different movements into our daily prenatal routine to ensure we can open each pelvic level!

  • The top of the pelvis opens more with external hip rotation with abduction (wide knees) and pelvic tilting from front to back.
  • The middle of the pelvis opens more with asymmetrical or side-to-side movements.  Alternating from open to closed hip positions can help to open this space.  
  • The bottom of the pelvis opens more with internal hip rotation and adduction (knees in, ankles out).

You can include exercises in your prenatal workout routine that include bilateral (both sides) external hip rotation with abduction, such as squats, bilateral internal hip rotation with adduction, such as deadlifts or hinges, and one-sided open and closed hip positions.  This will help you prepare to open the pelvis for birth!

Lara
Prenatal Fitness and Childbirth Ed Client
Mamastefit: the number one thing I recommend to all my pregnant friends. I did the prenatal fitness program via team builder app and the childbirth education classes. Both were highly valuable, but the fitness program is what my husband and I attribute to my really fast and smooth postpartum recovery. The fitness program allowed me to feel limber and strong in my pregnant body. The program allows you to go at your own pace, your own chosen weights, and the ability to shorten/lengthen the workout day depending on how your body is feeling that day. The exercises were also great ones that I would not have thought of to do on my own. The childbirth education classes had a lot of great information and I was able to implement many of the labor movements and breathing exercises during labor. 10/10 would recommend and will absolutely be using their program again and again!
Brianna
Prenatal Fitness and Childbirth Ed Client
I just wanted to say thank you so much for all of your incredible content! I used your childbirth edu and prenatal fitness programs during my pregnancy and felt empowered to take on an unplanned induction. As a pelvic PT, I knew I wanted education that covered physiology and hospital birth interventions in a lot more specific detail and I felt the mamastefit program was comprehensive and easy to digest with the format you have. I will definitely use the prenatal fitness plan again for a future pregnancy and will totally recommend it to patients as well!
Sara
Prenatal Fitness and Childbirth Ed Client
I had my final postnatal appointment and my midwife says she has never seen such a healthy postpartum pelvic floor, in fact if she didn't know better she would have guessed that I hadn't had any children. The whole team was amazed at my overall physical recovery which I attribute to your programming and the nutritional guidelines from Lily Nichols. They are recommending your program to more of their clients because of my great results. Thank you!
Explore Our Prenatal Fitness Programs

20-Minute Birth Preparation Workout: Open the ENTIRE Pelvis!

In this workout, I will guide you through 20 minutes of exercises that focus on helping you create more space in each level of the pelvis.  

This workout includes:

  1. Birth Ball Squats: This exercise targets the pelvic inlet, creating more space from side to side.
  2. Seated Pelvic Tilts: This exercise targets the pelvic inlet, creating more space front to back.
  3. Seated Archer Row with Ball Squeeze: This exercise targets the lower midpelvis with a closed hip position with a row. 
  4. Half-Kneeling Rocks with Ball Support: This exercise targets the upper midpelvis with an open hip position.
  5. Hamstring Ball Curls: This exercise targets the outlet by strengthening the hamstring that pulls the pelvis into internal rotation.
  6. Birth Ball: Heroes Pose with Ball Crunch: this exercise opens the outlet with bilateral internal hip rotation and adduction.

The good news is that you don’t need to wait until birth to figure out how to open your pelvis–you can incorporate exercises throughout your prenatal workouts to create more space!  

Prepare for Your Birth with MamasteFit Prenatal Fitness Programs

If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!  

MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States.  We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming.  In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!

Our prenatal fitness programs are offered in several formats:

  • 40-Week Prenatal Strength Program in the Teambuildr App:
    • This program is a self-paced workout with shorter demo videos.  This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
    • This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
    • This program has a full and mini version, depending on how much time you have to dedicate to workouts!
  • Prenatal On-Demand Fitness Program:
    • If you prefer to follow a video as you workout at the same time, this workout program will be the best option! 
    • This program syncs to your current trimester, so you can grab the trimesters you need!
  • Birth Prep Workout Program:
    • If you already have a workout routine or you only want birth prep-focused workouts, check out this program!
    • This program includes full-length workout videos to follow as you workout at the same time.
  • Prenatal Yoga Classes:
    • If you want prenatal yoga, join our prenatal yoga program!  This also syncs to your current trimester.
Explore Our Prenatal Fitness Programs
Instructors
GINA & ROXANNE
Childbirth Education Course - Preparing For Birth

Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!

  • 9h+ of Video
  • Support Group
  • Close Captioning
Learn More
Join Now
Prenatal
Instructor
GINA
Prenatal Strength Training Program
Feel strong and move comfortably throughout your entire pregnancy.  Our program syncs to your current week of pregnancy, so you can start at any time!
  • 5 Workouts/Week
  • Gym Workouts
  • Self-Paced
FULL Program
MINI Program
Learn More

Instructor

GINA

Prenatal Workout On-Demand

Workout on-demand with our prenatal fitness workout videos!  Each workout is 30-40 minutes to follow along as you exercise at the same time! 

  • Birth Prep
  • All Trimesters
  • Mobility Work
Learn More
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Instructor

GINA

Pelvic Stability Workout Plan

Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period!  This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.

  • 3 Weeks
  • On Demand Workout Videos to Follow
Learn More
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