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!
-
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)
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
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
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
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
Focusing on upper back mobility and spinal flexibility to stretch out any aches and pains!
Equipment: no equipment
