BIRTH PREP

BIRTH PREP

These workouts are spread out in the Build & Burn Pregnancy Program, so if you're following the full program you will have these workouts in your third trimester. These short workouts will teach you how to LENGTHEN your pelvic floor muscles to aid in birth, while helping open your hips to guide baby out. I recommend adding these in 1-2 nights per week starting in your third trimester, but you can do them as often as you'd like if you're feeling up to it. Good luck mama!

Subscribe Share
BIRTH PREP
  • Pelvic Flow
    11:14
    Pelvic Flow

    Pelvic Flow

    Coach Ashley takes you through a mobility flow while focusing on the relaxation of your pelvic floor

    Cat/Cow
    Quadruped Hip Circles
    Frog Rocks
    Deep Squat with thoracic openers
    Hip flexor stretch with a reach
    Hug baby

  • Hip Mobility Foundations
    09:32
    Hip Mobility Foundations

    Hip Mobility Foundations

    The muscles around your hips including your glutes, deep hip rotators, hip flexors, and inner thighs all influence the tension placed on your pelvic floor.
    We're working to improve hip mobility to make it easier to access different labor positions

    Half Kneeling cat/cow
    Kneeling Lunge Rocks
    Quadr...

  • Breath & Pelvic Floor Connection
    09:52
    Breath & Pelvic Floor Connection

    Breath & Pelvic Floor Connection

    Today you’re going to be guided through a mobility class while focusing on our breath + pelvic floor connection. Birth prep isn’t about stretching harder, its about learning how to let go of tension

    360 Breathing
    Seated Reaches (left + right)
    Seated Cat/Cow
    Rolling Cat/Cow
    Wide Child's Pose
    B...

  • 3rd Trimester Birth Prep Flow
    23:02
    3rd Trimester Birth Prep Flow

    3rd Trimester Birth Prep Flow

    Let's follow Certified Prenatal Yoga Instructor, Kristin, through a 3rd trimester flow that will prepare our bodies for birth with hip openers, gentle twists, and breath.

  • Pelvic Floor & Deep Core Intro (Video)
    06:42
    Pelvic Floor & Deep Core Intro (Video)

    Pelvic Floor & Deep Core Intro (Video)

    Hi BB Moms! Make sure to watch this short video before you begin as it showcases many of the fundamental concepts you will need to know for training throughout your pregnancy. We go over: Neutral Alignment, 360-Degree Breathing, and Pelvic Floor Activations. These concepts are outlined in the acc...

  • 10-Minute Tight Hips & Pelvic Floor Lengthening
    10:51
    10-Minute Tight Hips & Pelvic Floor Lengthening

    10-Minute Tight Hips & Pelvic Floor Lengthening

    This birth-prep stretch is great for opening up those tights hips & preparing the pelvic floor to continue to practice lengthening for birth! Full workout written below. We're doing 45 seconds for each pose, repeat 2-4x.

    - Asymmetrical rocking lunge
    - Seated figure-4 rocks
    - Back lying knee circ...

  • Gentle Hip Mobility
    15:44
    Gentle Hip Mobility

    Gentle Hip Mobility

    No equipment needed for this gentle hip mobility circuit. Perform each move for about 45 seconds and repeat 2-4 times.

    1. Rotating cat & cows
    2. Kneeling hip flexor stretch
    3. Pigeon post (or back lying figure-4)
    4. Back lying hamstring stretch
    5. 90/90 stretch
    6. Squat rocks
    7. Frog pose

  • 12-Minute Low Back Release
    11:19
    12-Minute Low Back Release

    12-Minute Low Back Release

    This low back release is part of our birth prep stretching series where we go through gentle poses and diaphragmatic breathing to loosen those stiff muscles and joints! Full workout below; repeat 2-4x as needed.

    1. Elevated child's pose + diaphragmatic breathing - 10 breaths
    2. Pelvic circles - ...

  • 10-Minute Upper Back Opener
    10:12
    10-Minute Upper Back Opener

    10-Minute Upper Back Opener

    Focusing on upper back mobility and spinal flexibility to stretch out any aches and pains!

    Equipment: no equipment

×