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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

40-Week Prenatal Strength Program: Have a Strong Pregnancy

  • Birth, Birth Preparation, Prenatal
There is so much conflicting information out there about what to do during pregnancy for workouts! You'll read one blog that says don't do this, and another that says it's the best exercise you can do. Luckily for you, our expertise is prenatal fitness training, and we have done the research to create an amazing prenatal fitness program for you!
There is so much conflicting information out there about what to do during pregnancy for workouts! You’ll read one blog that says don’t do this, and another that says it’s the best exercise you can do. Luckily for you, our expertise is prenatal fitness training, and we have done the research to create an amazing prenatal fitness program for you!

The MamasteFit Prenatal Fitness Training Programs are designed to keep you strong throughout your pregnancy and comfortable!  We do NOT need to be in pain just because we are pregnant.  Our prenatal strength program guides you to safely lift weights throughout your pregnancy, while maintaining pelvic stability, prepare the pelvis to open for birth, and taper the final months in preparation for labor.

Prenatal Fitness Client
Gina and the MamasteFit programming changed my life and empowered me to bring my beautiful & strong baby girl into this world on my own terms. Her prenatal workout routine allowed me to feel like myself in my ever-changing body, and guaranteed I felt incredibly strong and informed as my baby, and belly, grew and grew… I cannot stress enough the wealth of information and compassion that this woman and her gym can provide to moms of all sorts. My birth was able to be all-natural and exactly as I had hoped. I am 2 weeks postpartum now and I look and feel better than I ever thought possible! 10/10 recommend this incredible resource!!!
Prenatal Fitness Client
[Gina’s] expert fitness coaching at MamasteFit throughout my second and third trimesters made me feel tremendously strong and ready for labor when it came. This training also helped me keep my weight and blood sugar under control when I was diagnosed with gestational diabetes. I’m convinced my third trimester would have been far more uncomfortable without her strength training. I felt very balanced, and my baby was in an optimal position when my labor started spontaneously at week 39.
Ashley, Prenatal Fitness Client
The prenatal workout program had me feeling great 99% of my pregnancy and I’m almost positive it contributed to my quick and amazing labor. I felt very confident with my movements and comfortable in my body’s ability my entire pregnancy because of Gina’s program.

Start the Prenatal Strength Program at Any Time During Your Pregnancy!

The 40-Week Prenatal Strength Program syncs to your current week of pregnancy so you can start it at any time!  If you are 20 weeks pregnant, you’ll start at week 20 of our program.

This program includes 4 strength training workouts and 1 pelvic stability focused workout per week.  Each workout also includes optional cardio recommendations.

Prenatal Strength Programs

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 Per Week
  • Labor Prep Workouts
  • Teambuildr App Access
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View Options

One Time Purchase

$250

Lifetime access for your future pregnancies.

Enroll Now

Monthly Subscription

$35

If you subscribe for 9 months, you can use it for future pregnancies. Email to cancel your subscription.

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bundle: fitness + childbirth ed

$315

40-Week Prenatal Fitness Program PLUS our Complete Childbirth Education Course

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prep for birth bundle: fitness, childbirth ed, + pelvic floor prep

$330

40-Week Prenatal Fitness Program + Childbirth Education and the Prepare Your Pelvic Floor for Birth Course

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3rd trimester + childbirth education bundle

$165

Week 28-40 of our 40-Week Program + the Complete Childbirth Education Course!

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Prepare for Birth: Open the Pelvis and Labor Prep Exercises​

We incorporate exercises into our prenatal fitness programs that ensure you have the movement capability to open the pelvis during birth!

Each level of the pelvis opens with different movement patterns:

  • The top of the pelvis opens with more external rotation of the femurs
  • The middle of the pelvis opens more with unilateral external and internal rotation at the hip
  • The bottom of the pelvis opens more with internal rotation at the hip
 

What causes labor stalls?  Sometimes it’s the inability to find the opening of the pelvis!  We hope to prevent that with our programming for you!

The final two months of our prenatal strength program begin to taper in preparation for birth!  We approach prenatal fitness programming as if we were athletes in season training. 

Preview the Prenatal Fitness Education Course Curriculum

This course also includes an educational course to teach you HOW to approach prenatal fitness.  Prenatal workouts are more than a list of exercises; how we do the workout matters too!

The educational course includes:

  • Anatomy & Physiology of Pregnancy
  • Prenatal Pelvic Floor Consideration
  • Breathing Mechanics and Postural Adaptations
  • Prenatal Lifting Modifications

The Prenatal Fitness Program Professional Athletes Choose During Their Pregnancies

Professional athletes trust our expertise when they choose a prenatal fitness program to follow during their pregnancies!  We have had numerous high-level athletes and garage gym enthusiasts trust that our program is the one to trust to maintain their fitness during this transformative period.

Kristin Pope
Team USA Olympic Weightlifter

Sarah Rowe
WWE Wrestler

Prepare for Your Empowered Birth

We can prepare physically for birth!  Our prenatal lifting has been developed after years of working exclusively with prenatal fitness clients, both in-person and online. 

We use our expertise and in-depth research on prenatal fitness to support your pregnancy and preparation for birth!  Our programs are more than prenatal safe workouts; these programs are designed to keep your strength throughout your pregnancy, prepare physically for birth, and meet the demands of pregnancy and birth!