8-Minute Pelvic Floor Workout

Birth Preparation, Fitness, Pelvic Floor, Prenatal

Preparing the pelvic floor for birth is more than just deep squats and wide-legged positions–and it certainly is NOT tons of Kegels. In this workout, we are going to target each portion of the pelvic floor with different movement patterns!

The pelvic floor attaches to the pelvis–which means that different hip movements can create different types of tension in the pelvic floor. There is no ONE movement that stretches the ENTIRE pelvic floor!

The pelvic floor can be divided into quadrants: anterior right and left, and posterior right and left.

The anterior pelvic floor stretches more with external hip rotation, abduction, and an anterior pelvic tilt. Think of those traditional “pelvic floor” stretches such as deep squats and butterfly poses.
The posterior pelvic floor stretches more with internal hip rotation, adduction, and a posterior pelvic tilt. This is where more of us tend to have more tension, especially during pregnancy.
Asymmetrical movements such as hip shifts, can release tension diagonally in the pelvic floor!

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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 release tension in your pelvic floor as you prepare for birth!

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!

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!

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!

8-Minute Pelvic Floor Release Workout

In this workout, I will guide you through 8 minutes of exercises that focus on releasing tension throughout the pelvic floor.

This workout includes:

Deep Squats: this helps to release tension in the anterior pelvic floor.
Half Kneeling Lunge Rocks: this targets one-half of the anterior pelvic floor.
Table Top Hip Shifts: this targets one-half of the posterior pelvic floor.
Hero’s Pose Rock Backs: targets the posterior pelvic floor, where more of us have tension during pregnancy.

Instructor

GINA

Prepare Your Pelvic Floor for Birth

This course explore your pelvic floor anatomy, function, and how to prepare your pelvic floor for birth! This course includes educational videos, mobility exercises, relaxation drills, and how to relax your pelvic floor during labor tips.

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.