My Go-To Exercises for Prolapse
Hi, I’m Gina—a perinatal fitness trainer, marathon runner, weightlifter, and mom of four. I was diagnosed with prolapse in 2017, and if you’ve received that same diagnosis, you might be feeling terrified, overwhelmed, or even betrayed by your body. I get it—I’ve been there too. But here’s the thing: I’ve carried and birthed four children, […]
Understanding Pelvic Organ Prolapse: You’re Not Broken, and You’re Not Alone
Pelvic organ prolapse is a diagnosis that often brings fear, confusion, and a lot of misinformation. Many people hear the term and instantly imagine the worst: organs literally falling out of their body, a life of physical limitations, or the end of an active lifestyle. But we’re here to say—take a deep breath—it’s not as […]
Best Prolapse Relief Exercises for Moms | Rest to Rebuild
Prolapse is a scary diagnosis! If your provider or physical therapist casually mentioned you have pelvic organ prolapse, you likely didn’t receive much guidance on what to do with this new information. Or maybe they told you that you’ll never lift weights or run again (yikes). Then maybe you did a google search and if […]
Birthing Positions for Pushing: Find What Works for You
When it comes to pushing during birth, one of the most common questions we hear is, “What’s the best birthing position?” The answer might surprise you—it’s whichever position feels best for you. In this episode of the MamasteFit Podcast, we’re diving deep into pushing positions: what’s most common, what’s often misunderstood, and how to find […]
Empower Your Push: Two Techniques for Easier Labor
When it comes to pushing during labor, every little bit of extra space in the pelvis can make a big difference. As your baby navigates through the birth canal, they need to rotate under the pubic arch to be born. Strong uterine contractions can help move them along, but there’s an easier, gentler option, too—manually […]
Managing Pelvic Organ Prolapse: My Workout Strategy to Keep Lifting and Running
When I was first diagnosed with pelvic organ prolapse (POP), I felt overwhelmed. Was I done lifting? Would I never run again? Was my body falling apart—literally? If you’ve been told that your active lifestyle is over, or that you should never lift more than 10 lbs (which your baby likely already weighs), I want […]
6 Exercises to Help Baby Drop Into Position for Birth
As you approach the final weeks of pregnancy, you might be wondering if there are exercises to help baby drop and get into an optimal position for birth. While it’s important to know that engagement—when your baby’s head enters your pelvis—doesn’t necessarily mean labor will start right away, supporting your baby’s position can make the […]
Why Your Prenatal Vitamin Matters More Than You Think: A Conversation with Needed Co-Founder Ryan Woodbury
When it comes to pregnancy, nutrition is one of the most critical pieces of the puzzle—not just for your growing baby, but for your own health and well-being. On this episode of the MamasteFit Podcast, I had the privilege of sitting down with Ryan Woodbury, co-founder of Needed, to talk about why the standard prenatal […]
Top Exercises to Strengthen Your Pelvic Floor (Without Just Doing Kegels)
How Your Pelvic Floor Actually Works If you’ve been told that squeezing your pelvic floor over and over (aka doing Kegels) is the only way to train your core in pregnancy or postpartum… this post is for you. Because here’s the truth: the pelvic floor is part of your deep core system, and it needs […]
Postpartum Period: Must Haves
Welcome back… to a postpartum period.Cue the sad music—because the next time I won’t have a period again will probably be menopause. And that’s a whole other emotional rollercoaster: no more pregnancies, no more newborn days. Part of me is deeply mourning that chapter closing. But part of me is also loving this new season […]
Power Stalls in Labor: What They Are & How to Fix Them
Welcome back to the MamasteFit blog! In today’s post, we’re diving into a key concept from our podcast mini-series on labor stalls. We’ve already covered the “passenger” (baby’s position) and “passage” (pelvis and soft tissue), but now we’re focusing on power stalls in labor—a common and often misunderstood cause of slow or paused labor. Power […]
Is Your Pelvis Too Small for Birth? Exercises to Create Space for a Safe Delivery!
If you’ve ever wondered, “Is my pelvis too small for birth?” or worried that your baby might be too big to fit through your pelvis, you’re not alone. This is a common concern among many expecting parents—especially if they’ve heard anecdotal stories or have had certain comments from care providers. But here’s the truth: in […]