THE PELVIC FLOOR
Learn how to properly activate, strengthen & heal your pelvic floor
Your pelvic floor is a collection of muscles, nerves, tendons, ligaments, connective tissues, and blood vessels all within your pelvis. The pelvic floor runs from your public bone all the way to your tailbone, and also includes your two sitz bones, which are the ones you sit on!
The muscles within your pelvic floor control all your bowel and bladder function, promote healthy sexual function and support your organs.
What Happens to Your Pelvic Floor During Pregnancy:
During pregnancy, your pelvic floor muscles tend to take on an extremely important role as they are working overtime to assist the body changes, as well as preparing for labor. As we are progressing through our pregnancy, we want to make sure we are not only getting familiar with the 4 main muscle groups of the pelvic floor, but also strengthening them throughout the 40 weeks and learning how to lengthen them in the third trimester, to help prep your body for labor. Pregnancy Hormones can actually soften and weaken your pelvic floor muscles, so that is why it is important to understand everything about your pelvic floor so you know exactly how to connect with them and be in tune with your pelvic floor through all stages of pregnancy.
What Happens to Your Pelvic Floor During Labor:
Having a strong pelvic floor will help with the demands of pregnancy, but learning how to lengthen and “relax” your pelvic floor as labor approaches is just as important. Your pelvic floor DOES NOT push your baby out. Your uterus does that.
In order for your baby to descend and rotate through your pelvis, your pelvic floor needs to essentially move out of the way to make room for your baby. Maintaining great mind/ muscle connection throughout the end of your pregnancy by learning to lift and engage your pelvic floor and relax and lengthen your pelvic floor through breathwork can help you during your labor process.
What Happens to Your Pelvic Floor Post Labor/Postpartum:
Your pelvic floor muscles may be weakened post labor and delivery. Note that they also need a bit of time to recover and heal after a vaginal birth. Your pelvic floor muscles do stretch and lengthen during labor, so give them optimal time to recover.
You may experience things like pelvic pain, urinary incontinence, or even a weakened pelvic floor post labor and delivery. Know that these issues can be fixed and resolved through meeting with a pelvic floor therapist for advice as well as properly rehabbing your pelvic floor muscles after childbirth.
In your third trimester, you can start adding simple movements to help prepare your body for labor and encourage your baby into an optimal position.
While many people think bouncing on a yoga ball is the best prep, it’s not the most effective on its own. That said, a yoga ball is still a great tool for keeping your hips open and helping baby engage properly—I’ll include a few exercises you can do with it.
The main focus during these movements is your breath and relaxing your pelvic floor. While strength is important, learning to release and lengthen your pelvic floor is key for labor.
These birth prep exercises are designed to help your baby settle into the right position. Try adding a short circuit at the end of your workouts or on rest days to gently open the pelvis and support alignment.
Thrive Birth Prep Session
Refer to Birth Prep 1 in Birth Prep Program
Stretching Circuit | Repeat 4 times
Deep Squat Holds | 30 seconds
90/90 Internal External Stretch | 30 seconds
Childs Post Leg External Rotation | 30 seconds
Supported Lunge Rocks | 30 seconds
Motherhood Moves Follow Along Session
Click HERE to access a free follow along Birth Prep session from my Motherhood Moves Membership!
PREGNANCY PAIN RELIEF MOVEMENT SHEET
One of the best habits to start to improve health
Pregnancy sessions
Pregnancy Workouts
Full body workouts are especially beneficial during pregnancy because they help support your changing body while keeping you strong and balanced. They can also ease common aches and pains, especially in the second and third trimesters. They’re perfect for busy weeks too—helping you target multiple muscle groups in fewer workouts so you can stay consistent without spending hours in the gym.
During pregnancy, the goal isn’t to lift as heavy as possible, but to maintain strength and build endurance. Challenging your muscles in a safe, moderate way helps support your body now and prepares you for labor.
Labor is like a marathon—it requires strength, endurance, and mental toughness. Staying active throughout pregnancy can help you feel more prepared and capable when the time comes.
Even when you feel tired, movement can actually boost your energy, improve your mood, and help you stay mentally strong through both pregnancy and labor.
Consistent exercise during pregnancy may also reduce the risk of complications like preeclampsia and gestational diabetes, lower the chances of induction or C-section, and support a smoother, faster postpartum recovery.
Most importantly, choose a style of movement you enjoy so you can stay consistent and make it a sustainable part of your pregnancy journey.
Thrive Pregnancy Workouts
Trimester 1 Workout | Refer to Prenatal Program Week 6, Day 1
Dumbbell Lunges | 10 reps, 3 sets
[superset 1 | 3 sets]
Dumbbell Hip Thrusts | 12 reps
Bodyweight Hip Thrusts | 10 reps
Pause Sumo Squat | 12 reps, 3 sets
Split Stance RDL’s | 10 reps, 3 sets
[superset 2 | 3 sets]
Seated Banded Abductions | 10 reps
Banded Kickbacks | 10 reps
Trimester 2 Workout | Refer to Prenatal Program Week 18, Day 1
Circuit | Repeat 5 times
Bird Dog Rows | 10 reps, right + left side
Squat Step Outs | 10 reps
Dumbbell Curl & Press | 10 reps
Banded Reverse Lunge to Kickback | 10 reps, right + left side
Hammer Curl to Snow Angel | 10 reps
Banded Side Leg Raises (Knee Supported) | 12 reps, right + left side
Trimester 3 Workout | Refer to Prenatal Program Week 31, Day 3
Circuit | Repeat 5 times
Reverse Lunge, Squat & Press | 8 reps
Sumo Stance Alternating Single Arm Rows | 10 reps
Tricep Kickbacks | 10 reps
Pike Pushups | 8 reps
Dumbbell Hip Thrusts | 12 reps
Banded Press (Core Specific) | 10 reps
Motherhood Moves Pregnancy Workouts
Get a sneak peak into the Pregnancy Section of my Motherhood Moves Membership Program!
Trimester 1 Workout linked [here]
Trimester 2 Workout linked [here]
Trimester 3 Workout linked [here]