12 Minute Advanced Postpartum Core Workout
Rebuilding core strength after pregnancy isn’t just about doing “harder” exercises—it’s about mastering control, breath, and alignment while your body moves under load. This advanced postpartum core workout is designed for those who already have a solid foundation and are ready to challenge their stability, coordination, and strength in a thoughtful, intentional way. For this […]
Pelvic Floor Reset: Exercises to Strengthen and Release Your Pelvic Floor Beyond Kegels
If you’ve been doing deep squats to stretch your pelvic floor and Kegels to strengthen it—but your pelvic floor still feels tight or uncomfortable—you’re not alone. These exercises are often labeled as the top pelvic floor exercises, yet many people continue to experience pain, pressure, or dysfunction during pregnancy and postpartum. In this blog, I […]
Third Trimester Reflections: Roxanne’s Final Weeks of Pregnancy, Nesting, and Home Birth Preparation
The final stretch of pregnancy can feel both exciting and mentally exhausting—and if you’ve ever found yourself saying, “Any day now… or maybe not?” you’re not alone. In this episode of the MamasteFit Podcast, Roxanne and I sit down to talk through Roxanne’s third trimester update as she approaches the final weeks before meeting her […]
Pelvic Floor Balance for Pregnancy, Birth, and Postpartum
When most people think about the pelvic floor, they think about strengthening—doing Kegels and squeezing more. But the truth is, a healthy pelvic floor isn’t just about strength. It’s about balance. In this workout, we focus on restoring pelvic floor balance by offloading tight, overactive areas while strengthening underactive portions. This approach supports a more […]
Pushing Prep Workout: Creating Space in the Pelvis to Prepare for Birth
Preparing your body for pushing during labor is about so much more than just “bearing down.” It’s about learning how to create space in the pelvis, balance the pelvic floor, and coordinate breath with muscle engagement so your body can work with your baby, not against them. In this Pushing Prep Workout, we focus on […]
Creating Space in the Pelvic Outlet: Tips for Pushing
When most people think about pushing during labor, they picture one cue: knees in, ankles out. And while that internal rotation does help create space in the pelvic outlet, it’s only one small piece of what actually supports effective pushing. In reality, pushing is a whole-body, soft-tissue, pressure-management process—not just a hip position. In this […]
Pelvic Mechanics: Why Every Birth Professional Should Understand How the Pelvis Really Works
As birth workers, we spend so much time supporting clients through the most transformative experience of their lives. But one of the most powerful tools we have for improving pregnancy comfort, optimizing labor progress, and supporting safer birth outcomes is one that many of us were never taught in school: Pelvic mechanics. How the pelvis […]
Balancing Asymmetry: A Full Body Workout for Pregnancy and Postpartum
Most of us never think about the subtle asymmetries that exist within our bodies—how we stand, how we walk, or which leg carries more of our weight. Yet these patterns quietly influence how our hips move, how our pelvic floor functions, and even how comfortable we feel during pregnancy and postpartum recovery. In this full-body […]
Third Trimester Lower Body Mobility Flow: Release, Relax, and Prepare for Birth
As you move deeper into your third trimester, your body is working harder than ever. Your hips are shifting, your pelvis is softening, and your center of gravity is changing day by day. All of this transformation can leave your lower body feeling tight or tense—especially in the hips, glutes, and pelvic floor. Today’s mobility […]
3 Workout Strategies to Enhance Pelvic Floor Function and Pelvic Mobility During Pregnancy
Supporting your pelvic floor isn’t just about doing Kegels or squeezing the right muscles. A truly functional pelvic floor is deeply connected to how your pelvis moves, how your hips rotate, and how well you can shift weight from side to side. As your body changes through pregnancy—and later birth and postpartum—your pelvic mobility becomes […]
How to Workout with Your Kids: A Realistic Approach to Fitness for Moms
As a perinatal fitness trainer, birth doula, and mom of four, one of the most common questions I get is: “How do you find time to work out with kids around?”The truth? You don’t find it—you create it, right in the middle of the beautiful chaos. At MamasteFit, our philosophy is simple: your kids shouldn’t […]
Prenatal Full Body Workout: 22 Minutes of Unconventional Core Training
If you’ve ever felt unsure about how to safely strengthen your core during pregnancy or early postpartum, you’re not alone. Traditional core workouts—heavy sit-up variations, twisting crunches, long planks—often don’t feel great as your body is changing. But here’s the good news: your “core” is so much more than your abs, and you can absolutely […]