Hey there! We are in the full swing of summer... as are the Northern Cardinals that are visiting my bird feeder... apparently there is thing cult following of bloodcheep (balding cardinals during molting season).

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Lol... anyways, let's talk about the pelvic floor! Roxanne and I share about how we are racing again (Roxanne recently did her first postpartum 10k race and I signed up for my first 100 mile next March, still trying to convince other people to sign up with me... any takers??) in our latest podcast episode.

In the episode, we chat about how we felt in our recent races, the process it took to get back to this point (especially with prolapse), and how we fit in workouts as busy moms.

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But, if you want to dive deeper into HOW you can support your pelvic floor in your workouts, here is a breakdown of four different exercises I include in almost every one of my workouts (the same ones I program for MamasteFit clients in our prenatal, postpartum, and our beyond postpartum programs).

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Your entire pelvic floor is not tight, nor is it all loose and weak. Different quadrants of your pelvic floor can be overactive or underactive, but your entire pelvic floor is likely not struggling to work. This is why just doing Kegels or just doing stretches may not be solving your pelvic floor issues.

The pelvic floor attaches to your pelvis, which can change positions, so different pelvic positions will adjust the tension in different parts of your pelvic floor.

The common pattern (and approach to pelvic balance) includes:

• Right anterior pelvic floor is overactive--resolve with stretches that target the inner thigh and groin
• Right posterior pelvic floor is underactive--resolve with strengthening exercises that target the quad and glute with a bias to external rotation and greater shin angle
• Left anterior pelvic floor is underactive--resolve with strengthening exercises that target the hamstring and adductor with a bias to internal rotation and a more vertical shin angle
• Left posterior pelvic floor is overactive--resolve with stretches that target the deep glute with hip shifts

I break down examples of each of those exercises in this week's YouTube workout video!

And if you didn't know, we post new workout/exercise break downs on our YouTube channel every week! My goal is to reach 100k on YouTube (we just hit 45k this week!) so I would love your support with a subscribe!

Hope you've been having a great week! I'm off to go do some more bird watching, continue to train for this 100-mile race, and swim more laps with my son to help him make the swim team this fall (thank you for all your tips on helping him with swimming). It's been a busy summer, but I'm loving it. Thanks for being here with us!

-Gina

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.