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Author: Gina Conley, MS

Hey! I’m Gina. I am the head coach for fitness programming at MamasteFit with my masters in exercise science. I’m also a birth doula and have supported over 200 births!

Prepare for Pushing: 3 Exercises to Make Pushing Easier

tug of war pushing Pushing Position

You can prepare for pushing with your prenatal workouts.  There are several movement patterns that can create more space in the bottom of the pelvis to make it easier for baby to be born!  If you incorporate those movement patterns into your prenatal workout routine, it can support your pushing prep!   You do not need […]

3 Exercises for an Easier Labor

Birth Labor Exercises

3 Exercises For An Easier Labor: You do not need to wait til labor to focus on opening the pelvis!  We can prepare to open the pelvis during pregnancy with our prenatal workouts! Throughout pregnancy, we can focus on ensuring we have the movement capability to open each pelvic level: the inlet, the midpelvis, and the […]

Pelvic Stability Workout: 3 Exercises to Stay Pain-Free

Glutes Pelvic

You do NOT need to be in pain during pregnancy or into the postpartum period.  You may have heard that the only way to resolve pelvic girdle pain (pain in the front or the back of the pelvis) is to give birth.  But this could NOT be further from the truth.  There is a LOT […]

Grow Your Glutes: Our Top 4 Tips

Glutes Pelvic

Our top tip to GROW your glutes for better function (aka less pain) and perform is to Find internal rotation with single-leg movements

3 Best Pushing Position: Create Space for Baby in Birth

tug of war pushing Pushing Position

Is the BEST pushing position flat on your back with your knees super wide??  No. So, why is this the common pushing position in a hospital setting?  It may be a misunderstanding of pelvic mechanics (it is a newer concept in general, even with many physical therapists).  Or it may be that being on your […]

3 Tips for Round Ligament Pain Relief AKA Lightning Crotch

Round ligament pain is a common discomfort that can start even in the first trimester! The round ligaments run vertically from the top of the uterus to the labia.  If one or both become “tight” it can cause sudden sharp pain in the lower abdomen, typically with hip extension (standing up).  Or you may feel […]

24 Minute Full Body Workout with Only a Band!

Full Body Workout

Here is a 24-minute full-body workout you can do with only a resistance band that is easy to pack in your bag! As we enter this holiday season, you may find it hard to maintain your workouts with minimal equipment and traveling! 24-Minute Full Body Workout! Part 1: Squats & Rows Starting with part A […]