151: Pelvic Floor: Beyond Squats, Butterflies & Kegels (Release + Strength by Quadrant)

Gina (perinatal fitness trainer and birth doula) breaks down why your pelvic floor isn’t a one-move wonder: hip and spine positions change pelvic floor tension, so deep squats, butterfly, and “all the Kegels” only hit part of the picture. She explains the pelvic floor as four quadrants (front/back, right/left) and shows how wide-stance + spinal extension biases the front, while knees-in/internal rotation + rounding targets the back—then zooms in on one-sided drills to address common hot spots (often right front overactivity and left back tension). She demos stretches like half-lunge/open hip shifts, adductor rock-backs, and hip-shift variations for tailbone/constipation/SI pain patterns, then pairs them with smarter strengthening: breath coordination, open-hip quad/glute work for posterior support, and hinge/adductor/hamstring/internal-rotation work for anterior balance. Bonus: programs and a YouTube demo/workout are available.00:00 Pelvic Floor Beyond Kegels00:26 Meet the Hosts01:14 Pelvic Floor Quadrants Explained02:07 Front Half Release Positions05:05 Front Quadrant Stretches09:30 Back Half Tension Relief13:03 Strengthening With Breath14:43 Strengthen Back Half Glutes16:57 Strengthen Front Half Adductors19:29 Asymmetries and Pro Help20:36 Wrap Up and Programs🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwHYour go-to guide for prenatal fitness, birth prep, and postpartum recovery.👇 Start Preparing for Birth Today📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepare-for-birth-circuit📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase.💻 Explore Our Online Programs:Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education:🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs🎓 Childbirth + Postpartum Education Courses→ https://mamastefit.com🤱 Just Had a Baby?📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/coreStart reconnecting with your core and feeling strong again—safely and confidently.———📲 Follow Us on Instagram for Daily Tips + BTShttps://instagram.com/mamastefit———✨ Shop Our Favorites:⚡️ Electrolytes we love → https://drinklmnt.com/mamaste🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500