Hey there! This week is all about pelvic floor balance... but specifically the posterior pelvic floor! If you didn't know: your ENTIRE pelvic floor is NOT tight and weak, but certain portions of it may have more or less tension than the others.

You can divide your pelvic floor into a front and back half and a right and left half to form four quadrants:

• Left Anterior
• Right Anterior
• Left Posterior
• Right Posterior

Commonly, the right anterior and left posterior have more overactivity (aka they're tighter) compared to the opposing quadrants due to our normal postural tendencies. We tend to favor more weight in our right leg, and this weight-shifting pattern causes an asymmetrical pattern in the pelvic floor.

And if you're still not a believer, remember that none of your organs are symmetrical, and neither is the diaphragm (the respiratory diaphragm) that moves in collaboration with the pelvic floor (the pelvic diaphragm). Since the right half of the diaphragm is much larger, it will impact the balance within the pelvic floor!

In addition to the RA and LP being more overactive, since we also tend to favor a more extended spine position, this can put a little more tension in the posterior pelvic floor in general.

Why does that matter? If the back half of your pelvic floor is a lot tighter, it may cause more issues with constipation (if you can't relax, poo can't come out), tailbone pain, and even SI joint pain! Roxanne explains constipation in pregnancy in our latest educational episode on YouTube and our podcast.

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Here is our latest YouTube workout video with a posterior pelvic floor release!

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And stay tuned, our new Pelvic Floor Foundations Course is in the works! This educational course will teach you how to approach supporting your pelvic floor with breath and movement throughout pregnancy, in preparation for birth, and in the postpartum! This course will expand on our current Pelvic Floor Prep for Birth Course with new concepts and 30+ pelvic floor workouts (current students in the PF Prep for Birth Course will automatically gain access to our new course).

You can grab it for 50% off during our presale, launching mid-September! Or bundle it with our Core, Pelvic Floor, and Pelvic Stability Program for 30 workouts NOW and save on an additional 30+ workouts in September!

How are you feeling about pelvic floor asymmetry? We have posted a TON of content in the past few weeks, all about ways to support pelvic floor balance. If you're dealing with pelvic floor issues and you've been doing all the exercises, try an asymmetrical approach, and you might finally find some relief!

P.S. If you're a pro, we are breaking down patterns and asymmetry in our professional mentorship community. You'll learn how to assess patterns, what the common patterns are, and how you can use a more systematic approach to help your clients finally find relief.

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.

Prenatal Fitness Programs

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.

We offer two prenatal fitness options:

• Self-Paced Prenatal Strength Program
• Video-Based Prenatal Fitness Program

Both programs are synced to your week of pregnancy, so the workouts progress alongside your changing body from the first trimester through birth. Whether you're newly pregnant or approaching your due date, you'll have workouts designed specifically for your stage of pregnancy.

And unlike many pregnancy fitness subscriptions, both programs include lifetime access, so you can revisit the workouts during future pregnancies whenever you need them.

​Not sure if our workouts are right for you? Preview a free prenatal workout and experience our coaching style before joining.​

Postpartum Fitness Programs

​Our postpartum fitness programs were carefully designed alongside our in-person clients and pelvic floor physical therapists to create a smooth transition from healing and recovery back to exercise. Rather than leaving you wondering what to do after your six-week appointment, our programs guide you step-by-step from early rehabilitation through strength training, impact activities, and returning to the activities you love.

Want to see what our postpartum workouts are like before joining? Preview a free postpartum workout and experience how we help moms rebuild strength, confidence, and function after birth.​

Beyond Postpartum Strength and Running Program

And if you are beyond the first 6–9 months postpartum and ready to continue strength training with us, check out our Beyond Postpartum Strength Program.​

This is the exact strength program I personally use to stay strong in motherhood while continuing to support my pelvic floor and core. The program moves through 6–8 week training cycles with new workouts each phase. Every cycle focuses on a different training goal, including strength endurance, maximal strength, power, and stability so you can continue progressing long after the postpartum phase.

​Beyond Postpartum also includes optional running programs designed to pair with the strength training. Whether you're working toward your first 5K, returning to racing, building endurance, or training for longer distances, you'll have structured run programming that complements your lifting schedule.

Not sure if it's the right fit? Start with a free 7-day trial and explore the workouts, training app, and community before committing.