64: Prenatal Fitness for Strength and Birth Preparation

In this episode Gina, a perinatal fitness trainer and birth doula, and Roxanne, a labor and delivery nurse and student midwife, delve into the importance of tailored prenatal workouts beyond pregnancy-safe exercises. They emphasize movements that strengthen the body, relieve pain, and physically prepare expectant mothers for the birthing process. The duo cover the benefits of exercise during pregnancy for both mother and baby, debunking myths about its safety, and provide professional recommendations for moderate exercise. Key insights include the role of resistance training, lifting modifications, core exercises, and techniques for pelvic floor and pelvis space preparation. The discussion extends into the anatomy of the pelvis, detailing how to create space at various levels for birth, and highlighting exercises that promote this goal. 00:00 Welcome to MamasteFit: Empowering Your Prenatal Journey01:20 Unlocking the Power of Prenatal Fitness02:25 Debunking Prenatal Exercise Myths03:22 The Science of Safe Pregnancy Workouts07:13 Designing Your Prenatal Workout: A Comprehensive Guide20:38 Understanding Pelvic Levels for Birth Preparation34:04 Navigating Pelvic Girdle Pain and Modifications40:16 Choosing the Right Prenatal Fitness Program for YouCHECK OUT THESE LINKS!Examples of movements for each pelvic level:InletStanding Lat Release   Inlet Opening Exercisehttps://youtu.be/1_H105VcFgMMidpelvis:Staggered Stance RDL   Midpelvis Opening Exercisehttps://youtu.be/lBtNYEsXm8AStep Ups   Midpelvis Opening Exercisehttps://youtu.be/BTnx0Qj7PuIUnsupported Standing Hip Shift   Pelvic Floor Release Exercisehttps://youtu.be/_7005v4WcuMAll Fours Hip Shift   Pelvic Floor Release Exercisehttps://youtu.be/NJjQLqEeEDsOutlet:Staggered Stance RDL and Banded Row   Outlet Opening Exercisehttps://youtu.be/xSjM1o18kPkBent Over Row   Outlet Opening Exercisehttps://youtu.be/JfOUmrfAUx8Check out these other episodes to learn more aboutPrenatal Fitness Myths: https://spotifyanchor-web.app.link/e/ovQOUdoyMJb and https://spotifyanchor-web.app.link/e/52YeabsyMJbOvercoming Pelvic Pain: https://spotifyanchor-web.app.link/e/FDnb2KxyMJb-----Pre-Order Training for Two on Amazon: https://amzn.to/3VOTdwH——This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ ****Freebies*****Early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery-guide/ Pp sample https://mamastefit.com/freebies/postpartum-fitness-guide/Prenatal Sample: https://mamastefit.com/freebies/prenatal-fitness-program-guide/Pelvic Floor https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/Birth Prep for Labor Guide https://mamastefit.com/freebies/prepare-for-labor-guide/Birth Partner Guide https://mamastefit.com/freebies/birth-partner-guide/Birth Plan https://mamastefit.com/freebies/birth-plan-guide/