As you prepare for birth, it is important to know that there are common areas of tension that most of us experience during pregnancy. These common areas of tension, or restriction, can impact how well we can create space in our pelvis. If we have difficultly creating more space in our pelvis, it could negatively impact our birth by making it harder for our baby to navigate the pelvis.
During pregnancy, we tend to favor more of an extended spine position (arched back) and external hip rotation. These positions are not inherently wrong, but if we are ALWAYS in those positions and “stuck” it can make it harder for us to find more of a posterior pelvic tilt (rounded back position) and internal hip rotation–both which are really important to creating space in our pelvis!
In the second trimester of my fourth pregnancy, I am focusing on strength exercises in our daily prenatal workouts and mobility exercises to release common areas of tension to help prepare me for birth.
Common areas of tension during pregnancy include the back, hip flexors, and posterior pelvic floor–so in this second-trimester birth prep workout, I am focusing on all of those!
5-Minute 2nd Trimester Birth Prep Workout
In this birth preparation workout, you will be targeting those common areas of tension–the lats, the hip flexors, and posterior pelvic floor while improving hip mobility (important to opening the pelvis).
In this 5-minute birth prep workout, you will:
- Start with a hips elevated breathing drill to release tension in the back and find more of a posterior pelvic tilt. This also helps to release tension in the posterior pelvic floor.
- Then you’ll do a 90/90 side camel, where you are working on hip mobility plus releasing tension in the side body and hip flexor.
- You’ll finish up with an all fours hip shift with pelvic tilts to improve pelvic mobility and release tension in the posterior pelvic floor.
You can begin to prepare for birth during pregnancy with your prenatal workouts! Each pelvic level has different movement patterns that create more space–and ensuring that each of those movement patterns is accessible in crucial for birth preparation. When you understand that are common areas of tension during pregnancy, and how those common areas of tension could negatively impact space in your pelvis, you will learn how important it in to move your body intentionally throughout your pregnancy!
Prepare for Your Birth with MamasteFit Prenatal Fitness Programs
If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!
MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States. We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming. In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!
Our prenatal fitness programs are offered in several formats:
- 40-Week Prenatal Strength Program in the Teambuildr App:
- This program is a self-paced workout with shorter demo videos. This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
- This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
- This program has a full and mini version, depending on how much time you have to dedicate to workouts!
- Prenatal On-Demand Fitness Program:
- If you prefer to follow a video as you workout at the same time, this workout program will be the best option!
- This program syncs to your current trimester, so you can grab the trimesters you need!
- Prenatal Yoga Classes:
- If you want prenatal yoga, join our prenatal yoga program! This also syncs to your current trimester.
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
- Support Group
- Close Captioning
- 5 Workouts/Week
- Gym Workouts
- Self-Paced
Instructor
GINA
Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
- All Trimesters
- Mobility Work
Instructor
GINA
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Weeks
- On Demand Workout Videos to Follow