Pelvic Floor Stretches: Release & Strengthen All 4 Quadrants
Table of Contents When most people think about pelvic floor health, they think about two things: Kegels and deep squats. But the pelvic floor is far more complex than simply squeezing or stretching it. In fact, relying on only a few common pelvic floor stretches and movements can actually leave parts of your pelvic floor […]
A Smarter Approach to Pelvic Floor Training: Mobility and Strength for Every Quadrant
When most people think about pelvic floor exercises, two movements usually come to mind: Kegels and deep squats. While those exercises can be helpful, they only address a small part of what your pelvic floor actually needs. Your pelvic floor is not a single muscle—it’s a dynamic group of muscles that respond to movement, hip […]
Postpartum Recovery Tips: Roxanne’s First Month with Baby #4
Table of Contents The first few weeks after having a baby can look drastically different from one postpartum experience to the next. In this episode of the MamasteFit Podcast, Roxanne shares what the first five weeks postpartum have been like after welcoming her fourth baby, Harvey — along with the postpartum recovery tips that made […]
Core Workout with Dumbbells: An Advanced Band Routine
If you’re ready to challenge your core beyond basic dead bugs and planks, this advanced core workout with dumbbells is for you. Today’s session layers resistance bands, dumbbells, and strategic positioning to create deep core activation, inner thigh engagement, and powerful glute integration. This is not just an ab workout — it’s a full trunk […]
Roxanne’s Home Birth Story with Bonus Baby Harvey
There’s something uniquely poetic about a “bonus baby.” The one you didn’t plan. The one you thought closed a chapter — and then gently (or not so gently) re-opened it. On this episode of the MamasteFit Podcast, Roxanne shared the highly anticipated birth story of baby Harvey — her fourth baby, her surprise, her (maybe) […]
Birth Prep Exercises: Create Space in Every Pelvic Level
If you’re preparing your body for birth, one of the most powerful things you can focus on is creating space within the pelvis while maintaining strength and support. In this 30-minute birth prep workout I’ll walk you through a strategic combination of birth prep exercises—mobility and strength moves—designed to: Open the top, middle, and bottom […]
What Is Diastasis Recti? Ditch the Fear, Talk Function
If you’ve ever Googled “What is diastasis recti?” or panicked after seeing a little “coning” during pregnancy, you are not alone. On the The MamasteFit Podcast, Gina and in-house pelvic floor physical therapist Hayley Kava sat down to unpack one of the most fear-driven topics in the perinatal world: diastasis recti. And here’s the big […]
How to Help Baby Engage: Why Your Anterior Pelvic Floor Matters
If you are in your third trimester and Googling “how do I help my baby engage?” or “exercises to help my baby engage,” you are not alone. This is one of the top questions we get on Instagram and YouTube. What exercises can I do to help my baby engage into my pelvis? First, it is […]
How to Open Your Pelvis for Birth: 7 Key Movements
If you’ve ever searched how to open your pelvis for birth, you’ve probably been told to sit in a deep squat, stretch your inner thighs, and practice a few wide-knee poses. While those movements can be helpful, they are only one small piece of a much bigger picture. Preparing your body for birth is not […]