Myofascial Release for Pelvic Floor Tension: 3 Techniques
As a perinatal fitness trainer, birth doula, and mom of four, I’ve learned firsthand how much tension we can unknowingly hold in our pelvic floor. Whether you’re pregnant, postpartum, or simply noticing discomfort, pelvic floor myofascial release can be a powerful way to relieve tightness, improve mobility, and restore balance. In this blog, I’ll walk […]
Pregnancy Exercises: Birth Prep Pelvic Floor Circuit
Discover the updated MamasteFit Birth Prep Circuit now featuring a Right Anterior Pelvic Floor release! Our labor prep routine blends inversions, back and hip mobility, lat and hip flexor releases, and targeted hip shifts to enhance pelvic movement and support baby’s positioning—without forcing anything.
Chiropractic Care During Pregnancy: Myths & Benefits
Chiropractic care often sparks strong opinions—some swear by it, while others dismiss it as pseudoscience. In reality, the truth lies somewhere in between, and for many, chiropractic care during pregnancy and postpartum can play an important role in overall wellness. Recently on the MamasteFit Podcast, Roxanne and I sat down with Dr. Savannah Gardner, a […]
Can You Lift Weights with Pelvic Organ Prolapse?
Hey, I’m Gina—mom of four, perinatal fitness trainer, and someone who personally lives with pelvic organ prolapse. And yes, I still lift heavy weights. If you’ve been told after a prolapse diagnosis that you should never lift heavy again, avoid deep squats, or give up certain exercises altogether, I want you to know that it […]
Postpartum Glute Exercises to Fix Pancake Butt
Hi, I’m Gina — a perinatal fitness trainer and mom of four — and if you’ve ever looked in the mirror postpartum and thought, “Where did my booty go?”, you’re not alone. That flattened “pancake butt” look is incredibly common after pregnancy, but here’s the good news: your glutes are still there, and we can […]
6 Unique Exercises to Prepare for Labor You Haven’t Tried
Preparing for birth doesn’t have to mean endless squats and Kegels. In fact, some of the most effective birth prep movements might be the ones you’ve never heard of. These unconventional exercises focus on opening your pelvis, improving mobility, and helping your baby find an optimal position—while also releasing tension in your pelvic floor. Whether you’re in your second trimester or days away from labor, these unique moves can help make your delivery smoother and more comfortable.
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, […]
Mild Pelvic Organ Prolapse: You’re Not Broken or Alone
Pelvic organ prolapse—and especially mild 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 […]
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 […]