8 Minute Birth Prep Workout: Prepare for Pushing

Join Gina, perinatal fitness trainer and birth doula, in this session focusing on exercises that open the bottom of our pelvis, the pelvic outlet. With focus on strengthening the hamstring, adductors, and lat muscles, while releasing tension in the pelvic floor, the exercises assist in the pushing phase of birth by creating more space for Baby.
The exercises include staggered stance Romanian Deadlifts (RDLs), All Fours Hip Shift, and back expansion breathing drill.
A weight, a yoga block, a mini band or glute band, a soft object, and a sturdy structure are required for these exercises (you can use discount code MAMASTEFIT to get a 20% off on the Crossover Symmetry system we use for the banded row!)
Don't forget to subscribe for one to two workout videos every week, and explore our online prenatal and postpartum fitness programs on our website, getting 10% off using the code mentioned in the video!
00:06 Introduction to the MamasteFit Channel
00:08 Understanding the Importance of Pelvic Outlet
00:36 Key Muscles for Pelvic Outlet Opening
02:08 Workout Equipment Needed
03:19 Exercise 1: Staggered Stance RDL
04:56 Exercise 2: All Fours Hip Shift
07:11 Exercise 3: Back Expansion Exercise
08:32 Round 2
12:20 Round 3
15:58 Concluding the Workout
16:22 Additional Resources and Offers
17:15 Closing Remarks and Invitation to Join Online Programs
📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: mamastefit.com...
📧 Download our free birth partner support guide: mamastefit.com...
📧 Download our free birth plan template and packing list: mamastefit.com...
📧 Join our free pelvic floor prep mini-course: mamastefit.com...
📩 Download our free prenatal fitness guide & sample programming: mamastefit.com...
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Prepare for your birth with MamasteFit:
💻 Online Childbirth Education Courses
🏋🏻‍♀️ Online Prenatal Fitness Programming
🧘‍♀️ Prepare Your Pelvic Floor for Birth Course
Explore our prep for birth bundles: mamastefit.com...
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Follow Us on IG at / mamastefit
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We are partnered with Needed, a nutrition company focused on the perinatal timeframe. We love their prenatal vitamin and other supplements and highly recommend them. You can check them out here: thisisneeded.co...
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[@michellefogwell7229]

This is a great workout!!

[@MamasteFit]

I’m so glad!!

[@ummukhadeeja-ze8ci]

Hello,when a pregnant women should start doing all these workouts?

[@MamasteFit]

Hey! Anytime is fine! These movements don’t make labor start but rate prep you to be able to open the bottom of the pelvis for when labor begins! So you can do these in the first trimester or at any point.