Hey there! Thank you so much for celebrating with us for 400k on Instagram! It means so much to have you all on this journey with us, and that we are able to help so many of you!

As a thank you, we extended our 400k Giveaway and a few more of our favorite brands joined! We will announce the winners via email on October 22nd!

You could win:

• Crossover Symmetry Shoulder System
• Love and Fit Strappy Back 2.0 Nursing Sports Bra + Softluxe Legging
• LMNT Insider Bundle
• Needed – any two products of your choice
• Trideer Birth Ball + Yoga Blocks Set
• Muscle Mat Play Mat
• Tushy Classic 3.0 Bidet
• Silverettes
• Pixie Cup

Pelvic Mechanics: Open the Pelvis for Pushing

Now, let’s dive into the topic that started it all for MamasteFit: how to open the bottom of the pelvis.

You’ve probably heard that during pushing you should spread your knees super wide to “make space for the baby.” But here’s the thing: really wide knees actually closes the pelvic outlet.

The pelvic outlet (the bottom of the pelvis) opens with internal hip rotation—but not extreme torque. Instead, it’s about creating internal pelvic rotation with a slight posterior pelvic tilt, which makes that internal rotation easier.

Add in lat engagement to gently pull the tailbone backward, and you’ll open more space front-to-back.

And remember: pushing is not a biomechanically normal activity—we don’t usually have a baby’s head in our pelvis! So, the way the pelvic floor and pelvis move during pushing is unique, and we can support this process with the right positioning and awareness.

🎥 Watch this week’s YouTube video:

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Want to go deeper with me?
Join my Labor Positions Webinar where I’ll break down how to open each part of the pelvis—what positions help baby engage, rotate, and descend—and what to do if labor stalls. This webinar will be recorded and available for viewing after the live!

If you want to train your body to open the pelvis before labor, our next Birth Prep Workout Series begins Monday, November 3. You’ll get free access to the October 22 webinar plus our November webinar on pelvic floor prep when you join (essentially getting the workout program for free)!

$30.00 Labor Positions Webinar: Creating Space for Baby & Easing Labor This is the recording of the live webinar! In this 60-minute webinar, Gina Conley, founder of MamasteFit, will guide you... Read more Watch the replay

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For professionals, join me in person to learn how to assess and cue pelvic movement for your clients: Next Workshop: Charlotte, NC – November 1

Upcoming locations include NOVA in December and Chapel Hill in January 2026, and stay tuned for the self-paced Pelvic Mechanics for Pros Course coming this November!

$249.00 Pelvic Mechanics for Birth Workers & Movement Pros 📍 Uplift Pelvic Health and Performance, Huntersville, NC​ 📅 Saturday, November 1 at 10:00 AM​ 🎟️ $249 per ticket –... Read more Register Today!

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Stay Strong in Pregnancy and Motherhood!

MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.

Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.

Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!