TRAINING FOR TWO

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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!

Horizontal Pull Modifications for Pregnancy

Pelvic Girdle Pain Faster Labor

https://www.youtube.com/watch?v=-irg_0AGFUo The horizontal pull movement during pregnancy is typically a rowing type movement that focuses on building the musculature of the back. Strengthening the musculature of the back support maintaining optimal posture by helping to counter the shift up and out of the center of gravity as the belly grows.  In addition, a strong back […]

Pregnancy: Lunge Modifications

Pregnancy

Lunges are beneficial throughout pregnancy as they challenge balance and stabilization. You function unilaterally throughout the day whether you realize it or not; walking as you step from one leg to the other. If you were to substitute walking with hopping on two feet as your primary means to move around, then I would say […]

Pregnancy: Horizontal Press (Bench Press)

Pregnancy

All trimester recommendations are general guidelines that we have found to work well for our prenatal clients. As a disclaimer, these guidelines should not be considered the set-in-stone standard for every pregnant woman as every pregnancy is unique.  Our recommendation is to adjust the variation of the deadlift on how you feel each day. Pregnancy […]

Pregnancy: Vertical Pull Modifications

Pregnancy

All trimester recommendations are general guidelines that we have found to work well for our prenatal clients. As a disclaimer these guidelines should not be considered concrete for every pregnancy is unique. Our recommendation is to adjust the variation of the deadlift based on how you feel each day. Pregnancy is a state of growth, […]

Pregnancy: Deadlift Modifications

https://www.youtube.com/watch?v=KD5I8zgv5MM All trimester recommendations are general guidelines that we have found to work well for our prenatal clients.  As a disclaimer these guidelines should not be considered the set-in stone standard for every pregnant woman as every pregnancy is unique.  Our recommendation is to adjust the variation of the deadlift on how you feel each […]

Can I Do Hip Thrusts While Pregnant? Trimester Guide

Pregnancy Hip Thrust

https://youtu.be/Ur6q55mOXV4 Can I do hip thrusts while pregnant? It’s one of the most common questions we hear, and the answer is yes—with a few modifications as your pregnancy progresses. Strengthening of the posterior chain is a crucial part of adapting to the postural changes which occur throughout pregnancy.  A pregnant woman’s center of gravity shifts […]

Pregnancy: Squat Modifications

Pregnancy

https://youtu.be/szPNgh53AW0 All trimester recommendations are general guidelines that we have found to work well for our prenatal clients.  As a disclaimer these guidelines should not be considered the set-in stone standard for every pregnant woman as every pregnancy is unique.  Our recommendation is to adjust the variation of the squat on how you feel each […]

Lifting Through Pregnancy

Lifting Through Pregnancy

General Guidelines Resistance training during pregnancy is associated with positive benefits for both mother and baby.  Resistance training is associated with decreased musculoskeletal complaints (less low back pain and prenatal discomfort) and increased connective tissue strength (easier healing in the postpartum) for the mother.  Moderate intensity exercise throughout pregnancy results in a shorter duration of […]

The Mid pelvis: The Pelvic Floor Anatomy and Movement Support

mid pelvic Pelvic Floor Labor Stalls

Opening the Mid pelvis for Labor By: Gina Conley, MS Exercise Science, CD(DONA) The Mid pelvis is the bulk of the pelvic structure that baby has to descend and rotate through to then be born. The goal through the Mid pelvis is rotation from an left occiput transverse position (back of the head to the […]