In this episode Gina, a perinatal fitness trainer and birth doula, and Roxanne, a labor and delivery nurse and student midwife, delve into the importance of tailored prenatal workouts beyond pregnancy-safe exercises. They emphasize movements that strengthen the body, relieve pain, and physically prepare expectant mothers for the birthing process. 

The duo cover the benefits of exercise during pregnancy for both mother and baby, debunking myths about its safety, and provide professional recommendations for moderate exercise. Key insights include the role of resistance training, lifting modifications, core exercises, and techniques for pelvic floor and pelvis space preparation. The discussion extends into the anatomy of the pelvis, detailing how to create space at various levels for birth, and highlighting exercises that promote this goal. 

00:00 Welcome to MamasteFit: Empowering Your Prenatal Journey

01:20 Unlocking the Power of Prenatal Fitness

02:25 Debunking Prenatal Exercise Myths

03:22 The Science of Safe Pregnancy Workouts

07:13 Designing Your Prenatal Workout: A Comprehensive Guide

20:38 Understanding Pelvic Levels for Birth Preparation

34:04 Navigating Pelvic Girdle Pain and Modifications

40:16 Choosing the Right Prenatal Fitness Program for You

CHECK OUT THESE LINKS!

Examples of movements for each pelvic level:

Inlet

Standing Lat Release   Inlet Opening Exercise

https://youtu.be/1_H105VcFgM

Midpelvis:

Staggered Stance RDL   Midpelvis Opening Exercise

https://youtu.be/lBtNYEsXm8A

Step Ups   Midpelvis Opening Exercise

https://youtu.be/BTnx0Qj7PuI

Unsupported Standing Hip Shift   Pelvic Floor Release Exercise

https://youtu.be/_7005v4WcuM

All Fours Hip Shift   Pelvic Floor Release Exercise

https://youtu.be/NJjQLqEeEDs

Outlet:

Staggered Stance RDL and Banded Row   Outlet Opening Exercise

https://youtu.be/xSjM1o18kPk

Bent Over Row   Outlet Opening Exercise

https://youtu.be/JfOUmrfAUx8

Check out these other episodes to learn more about

Prenatal Fitness Myths: https://spotifyanchor-web.app.link/e/ovQOUdoyMJb and https://spotifyanchor-web.app.link/e/52YeabsyMJb

Overcoming Pelvic Pain: https://spotifyanchor-web.app.link/e/FDnb2KxyMJb

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Pre-Order Training for Two on Amazon: https://amzn.to/3VOTdwH

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This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ 

****Freebies*****

Early postpartum recovery course: 

https://mamastefit.com/freebies/early-postpartum-recovery-guide/ 

Pp sample 

https://mamastefit.com/freebies/postpartum-fitness-guide/

Prenatal Sample: 

https://mamastefit.com/freebies/prenatal-fitness-program-guide/

Pelvic Floor 

https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Birth Prep for Labor Guide 

https://mamastefit.com/freebies/prepare-for-labor-guide/

Birth Partner Guide 

https://mamastefit.com/freebies/birth-partner-guide/

Birth Plan 

https://mamastefit.com/freebies/birth-plan-guide/