Hey there! If you're pregnant, postpartum, or even just someone with a pelvic floor (aka everyone), you may be nervous about hurting your pelvic floor by lifting or running. Or maybe, you're struggling with pelvic floor symptoms with your current workout routine (or prior one that you don't feel comfortable resuming).

The good news, there is a lot we can do to support our pelvic floor throughout pregnancy, during birth, and as we recover postpartum. And more importantly, one workout is not going to ruin your pelvic floor.

New on YouTube: Protect Your Pelvic Floor in Your Workouts

On our YouTube channel, we recently released TWO videos on how to protect your pelvic floor while lifting weights AND running. Each pressure management strategy is slightly different, but both beneficial to understand so you can live a full and active life.

When lifting, we are breathing on a cycle with each rep, so it is easier to coordinate our breath with movement. Inhale with gravity as you lower down (or before you lower down into the eccentric portion of the lift), and then exhale as you stand up during the concentric portion.

Here are a few different strategies you can try, plus I include some modifications in case you are feeling symptomatic!

​

Running is a bit different with how we manage pressure (aka support our pelvic floor). While we are running, we don’t want to hold our breath or try to exhale with every stride. Rather, we want to be able to breathe normally (or at least maintain your breathing cadence as you run) without needing to really focus on your inhales and exhales.

We want our pelvic floor to be dynamic so it can respond to each stride we take, from the stance phase to the swing phase. In this workout, I break down how to improve the positioning of your pelvis to support your pelvic floor while running.

​

Coming Soon: New Pelvic Floor Foundations Course

Next week, our new Pelvic Floor Foundations Course is launching!! This course will include an educational portion to break down the pelvic floor and our approach to supporting it. This course then progresses through 30+ pelvic floor focused workouts to guide you through our concepts. If you learn best from doing, this program will be for you!

You can grab the entire program for 50% off during presale! No codes needed. The new course launches next Friday, September 18th!

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.