Hey there! Our new Pelvic Floor Foundations Workout Program launched last week, and we are so excited to finally have a pregnancy-to-postpartum pelvic floor program after so many of you have been asking for it.

This workout program includes an educational component to break down the WHY behind our approach. Then I guide you through 37+ pelvic floor-focused workouts so you can move through the HOW. I find I learn best by actually doing the movements in my own body, so I wanted to guide you through it rep by rep.

You can join the new program here! Not sure if you're ready to commit? Check out five free workouts from the program on our YouTube channel!​

Supporting Your Pelvic Floor with Workouts

A big part of pelvic floor function is pressure management, and we have been sharing all about it on our YouTube channel this past month. Pressure management is how we change the pressure gradient in our abdominal cavity, known as intra-abdominal pressure (IAP). We need higher IAP when there is increased demand, such as picking up your kid or lifting heavy weights. We need lower IAP when we are just lounging on the couch.

In this week's YouTube video, I break down the difference between coning and doming, and how each one is an important sign that we need to adjust our pressure management strategy to better support our core and pelvic floor function.

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If you're nervous about your pelvic floor during pregnancy, or scared to exercise postpartum because you've been told to be careful due to prolapse or another pelvic floor diagnosis, remember that there is a lot we can do to better support our pelvic floor. More importantly, there is no single exercise, workout, or activity that will forever ruin your pelvic floor. The pelvic floor has a great capacity to heal, and we are excited to be that resource for you!

We offer a TON of free pelvic floor education AND paid workout programs. We are so thankful to all of you who join our paid workouts, because it allows us to offer so much free education and make our information accessible to everyone, regardless of finances. So, thank you for all of your support, whether that's watching our free videos, engaging with our content, or purchasing our online programs. We are so grateful for the opportunity to support you on your journey and make a small change in the world.

-Gina & Roxanne

Stay Strong in Pregnancy and Motherhood

MamasteFit is one of the only facilities in the country that trains in-person prenatal and postpartum clients exclusively and also provides hands-on birth support. Every program is tested with those clients and approved by our in-house pelvic floor physical therapists.

Prenatal Strength Program (Self-Paced)

For moms who want structured lifting through pregnancy.

• Synced to your week of pregnancy, from the first trimester through birth
• Strength training paired with pelvic opening, pelvic floor, and birth prep work
• Lifetime access with the one-time payment or once all monthly payments are complete

Prenatal On-Demand (Video-Based)

For moms who want to press play and follow along.

• Guided follow-along workouts synced to your week of pregnancy
• Birth prep and pelvic mobility built into every phase
• Same lifetime access with the one-time payment or once all monthly payments are complete

​Not sure yet? Preview a free prenatal workout first.​

Postpartum Fitness Program

For after birth and “cleared at six weeks", to now what?

• Takes you step by step from early rehab to strength training to impact
• Built with our pelvic floor PTs to bridge healing and a full return to exercise

​Preview a free postpartum workout first.​

Beyond Postpartum Strength + Running

For moms 6–9+ months postpartum who are ready to keep progressing.

• 6–8 week training cycles that rotate through strength endurance, max strength, power, and stability
• Optional run programs that pair with your lifting, from a first 5K to longer distances
• The same program I train with, and you can try it free for 7 days