30-Minute Pelvic Floor Workout (Mobility + Strength)
Gina from MamasteFit, a perinatal fitness trainer, birth doula, and mom of four, leads a 30-minute non-traditional pelvic floor workout that uses mobility and strengthening to balance all quadrants of the pelvic floor—beyond deep squats, butterfly pose, and Kegels! Using a yoga block and one medium weight (optional light-medium bumper plate), the session targets the anterior pelvic floor with lateral hip shifts, adductor rock backs, all-fours knee lifts, a standing knee-lift/hip-open drill, and B-stance squats, then addresses the posterior pelvic floor with all-fours and standing hip shifts, adductor side planks/Copenhagen-style options, and staggered-stance RDLs with rotation. Gina explains how hip, spine, and pelvic positions change pelvic floor tension and encourages varied one-sided movements for pelvic mobility, strength, and improved symptoms like hip pinching and tailbone or SI pain. If you enjoy this workout, check out our pre and postnatal recovery and fitness programs!: https://mamastefit.com/fitness-programs/ 00:00 Welcome and Overview 01:33 Gear and Setup 01:56 Front Quadrant Mobility 07:35 Standing Hip Shifts 11:06 Front Quadrant Strength 16:06 B Stand Squat Finisher 18:36 Back Quadrant Mobility 24:37 Back Quadrant Strength 27:38 Staggered RDL and Wrap Up 29:39 Key Takeaways and Programs 🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH Your 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/prepa... 📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepa... 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/core Start reconnecting with your core and feeling strong again—safely and confidently. ——— 📲 Follow Us on Instagram for Daily Tips + BTS / 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
25-Min Pelvic Floor Balance & Activation
11-Min Full Body Mobility Workout: Thoracic and Hip Flexibility Exercises
Pelvic rocking
30-Minute Stretch for Back & Hips | Deep Mobility + Flexibility Routine
Hip vs Pelvic Internal Rotation: 5 Exercises to Improve Pelvic Floor Function
20 MIN PELVIC FLOOR WORKOUT | Strengthen your Pelvic Floor and Core with 22 Different Exercises
Workout: Left SI Joint Pain Relief Exercises Training | MamasteFit
My Pelvic Floor Birth Prep Routine: Exercises for an Easier Labor
I Replaced My Entire Mobility Routine With These 3 Moves
15 Minute Pelvic Relaxation + Mobility Workout
Pilates 30 MIN | Pelvic floor and Deep Core Activation (Intermediate)
15-Minute Prenatal Lower Body Workout: Strengthen Glutes & Hip Mobility
Ultimate Core & Pelvic Floor Yoga Workout | Stop Leaks, Ease Pain, and Feel Stronger!
Pelvic Floor Release Stretches | FemFusion Fitness
Top 5 Hip Mobility Exercises for a Better Pregnancy | MamasteFit
30 MIN FULL BODY PILATES (Deep Core & Pelvic Floor exercises)
15 Min Morning Fascia Release | Daily Routine for Stiffness & Achy Bodies
Your Body Is Failing in 4 Places — That's Why the Pancake Is Impossible
