Hey there! This week's newsletter is all about how your pelvic floor is not weak!

If you’ve ever been told to “just do Kegels” for your pelvic floor, you’re not alone. But here’s the problem: Kegels only train one action (squeeze), and they completely ignore how your pelvic position shapes whether your pelvic floor can even do its job.

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Your pelvic floor isn’t just one muscle. It’s made up of four quadrants, and each responds differently depending on how your hips and spine are positioned. If you’re always stretching the same part (hello, deep squats and butterfly pose) and ignoring the other half, you’re likely leaving your pelvic floor short, tight, and stuck. That’s when symptoms like urgency, leaking, constipation, or pelvic pain creep in.

In my newest blog, I break down how pelvic position impacts pelvic floor function, why posterior release and back expansion are the missing piece, and share exercises you can start using today to restore balance.

In addition to all the stretches and strengthening exercises you can do to support your pelvic floor, myofascial release techniques can make a huge difference too—both internal and external!

In our latest YouTube video, I break down some external pelvic floor releases and walk you through how to use a pelvic wand. I personally used a pelvic wand from Intimate Rose during my pregnancies to release tension that was contributing to bladder urgency and right SI joint pain. These releases, along with my pelvic floor PT sessions with Hayley Kava, PT, were incredibly helpful for my recovery.

If you’d like to try a pelvic wand for yourself, you can explore the options at Intimate Rose and use code MAMASTEFIT for 20% off.

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Now let’s talk about some of the exercises I did during pregnancy to support my pelvic floor health and prepare for birth! These are the same ones I still use postpartum to keep my pelvic floor feeling good during lifts.

Here is the routine I did during my pregnancy to support my pelvic floor:

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👉 Right side: My right pelvic floor tends to be overactive because I naturally shift more weight to that side. To offload and release it, I start my workouts with an open hip position to stretch the right adductor and groin. During single-leg exercises, I’ll bias the right quad and glute by holding the weight in my right hand and keeping the hip more open or neutral.

👉 Left side: My left posterior pelvic floor is tighter, and I struggle more with internal rotation here. I begin with a hip shift to the left to release the uneven pull. Then in lifts, I bias the left side into more internal rotation—still holding the weight in my right hand, but reaching slightly left to encourage that rotation.

Here's a preview of one of my recent workouts where I demo how I adjust my workout to support my pelvic floor even at a year postpartum!

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If you want to dive deeper into supporting your pelvic floor during pregnancy, postpartum, or even as a professional, make sure to grab our free pelvic floor exercise guide!​
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And don’t miss our upcoming webinar with Hayley Kava, PT later this month, where we’ll show you how to optimize pelvic floor function and move beyond just Kegels. Can’t make it live? No worries—the replay will be available to watch afterward!

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!

Plus, if you need some 1-1 PT, you can find a PT near you at pelvicrehab.com and on the PRI provider directory (not specifically pelvic PT, but we have found that PRI is a really helpful approach to the pelvic floor).

If seeing someone in person is not accessible right now, check out Intimate Rose's virtual pelvic therapy consults! You can use code MAMASTEFIT for a $25 gift card with any booking for Intimate Rose products at intimaterose.com.