Episode 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 Journey 01:20 Unlocking the Power of Prenatal Fitness 02:25 Debunking Prenatal Exercise Myths 03:22 The Science of Safe Pregnancy Workouts 07:13 Designing Your Prenatal Workout: A Comprehensive Guide 20:38 Understanding Pelvic Levels for Birth Preparation 34:04 Navigating Pelvic Girdle Pain and Modifications 40:16 Choosing the Right Prenatal Fitness Program for You CHECK OUT THESE LINKS! Examples of movements for each pelvic level: Inlet Standing Lat Release   Inlet Opening Exercise https://youtu.be/1_H105VcFgM Midpelvis: Staggered Stance RDL   Midpelvis Opening Exercise https://youtu.be/lBtNYEsXm8A Step Ups   Midpelvis Opening Exercise https://youtu.be/BTnx0Qj7PuI Unsupported Standing Hip Shift   Pelvic Floor Release Exercise https://youtu.be/_7005v4WcuM All Fours Hip Shift   Pelvic Floor Release Exercise https://youtu.be/NJjQLqEeEDs Outlet: Staggered Stance RDL and Banded Row   Outlet Opening Exercise https://youtu.be/xSjM1o18kPk Bent Over Row   Outlet Opening Exercise https://youtu.be/JfOUmrfAUx8 Check out these other episodes to learn more about Prenatal Fitness Myths: https://spotifyanchor-web.app.link/e/ovQOUdoyMJb and https://spotifyanchor-web.app.link/e/52YeabsyMJb Overcoming 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/