Hey there! Roxanne just hit 20 weeks pregnant, so we’re shifting her prenatal workouts to include the MamasteFit Birth Prep Circuit in her warm-ups, plus a weekly birth prep and pelvic floor workout. We JUST updated our birth prep circuit too with TWO new exercises that target the right anterior pelvic floor that tends to be overactive (and could make it harder for baby to engage and contribute towards bladder urgency and SI joint pain on the right side).

I wrote about our new updates in our latest blog (and you can grab the new birth prep circuit guide here).

In our Prenatal Fitness Programs, every workout weaves in birth prep and pelvic floor exercises—but once a week, we do a workout focused on a specific level of the pelvis.

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This week is all about the pelvic inlet—where your baby first enters and engages in the pelvis. The goal of birth prep isn’t to force baby into a position, but to help you create space in each part of the pelvis so labor can unfold more smoothly.

💡 Quick note: doing birth prep and pelvic floor exercises won’t put you into labor early. Deep squats and pelvic opening exercises only support labor when your body is already ready.

Engagement ≠ Labor Onset

The pelvic inlet is all about engagement. But engagement doesn’t trigger labor—your baby can engage weeks before labor or not at all until labor begins. What engagement can do is help shorten the overall labor timeline once things get started.

That’s why we focus on preparing the whole pelvis, step by step, in our workouts. In the Birth Prep Series, we’ll cover:

• How to open the inlet, midpelvis, and outlet
• Exercises that release the pelvic floor
• Positions to try during labor for more comfort + progress

👉 Join us for the Birth Prep Workout Series starting Sept 1—and get it now at 50% off presale.

How to Open the Top of the Pelvis

If you’ve scrolled long enough on IG, you’ve probably seen advice like “wider knees and tuck your butt under.” And that’s true… but it’s only part of the picture.

To really open the pelvic inlet, we need three movements together:

• Wider knees (abduction + external hip rotation) → more space side-to-side.
• Posterior pelvic tilt (rounding the back) → moves the sacrum backward, creating more posterior space.
• Anterior pelvic tilt (arching) → changes the pubic bone angle and makes external rotation easier, creating more anterior space.

This is exactly the type of movement practice we guide you through in the Birth Prep Series workouts. You’ll learn how to combine pelvic rocking, tilting, and mobility drills into an actual plan that supports you in pregnancy and labor.

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One key thing: during pregnancy, most of us love to hang out in extension + external rotation. That means the posterior pelvic tilt (rounding) can actually be harder to find. That’s why in our programs we focus on things like:

• Lat releases
• Hip flexor releases
• Back expansion drills

All of these are in our free MamasteFit Birth Prep Circuit Guide and built right into the warm-ups of our Prenatal Fitness Programs and Birth Prep Workout Series.​

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!