The MamasteFit Pelvic Floor Program
Your pelvic floor is a system, not a muscle you just squeeze harder. This course breaks down the functional anatomy, the breath-core-hip connection, and pressure management, then walks through how it all shifts through pregnancy and postpartum recovery.
You'll get step-by-step progressions for relaxation and strengthening, posture and lifting mechanics, and coaching cues you can use the same day — plus the red flags worth mentioning to your provider. This is built around what your pelvic floor is actually doing at each stage of pregnancy and recovery, not generic core work.
Inside, you'll get 30+ pelvic floor workouts, pregnancy-specific education, labor education, and postpartum recovery tips — everything about your pelvic floor, in one place.
What You'll Learn
We teach through movement. Every concept — anatomy, breath mechanics, pressure management — gets applied inside a real exercise, so you learn the why and the how together: why a squat, deadlift, or run loads your pelvic floor differently, and how to coach yourself through it. You'll start with the fundamentals — functional anatomy, the quadrant model, breath-core-hip coordination — then move into pelvic floor coordination during actual lifts and cardio: squats, overhead press, deadlifts, running, dynamic sports. Use these workouts as standalone sessions, or fold the cues straight into your normal training. Either way, the goal is the same: find relief from pelvic floor issues, or prevent them before they start.
Curriculum
- When Is It Not Pelvic Floor Dysfunction? An Introduction (1:25)
- When Is It Not Pelvic Floor Dysfunction: Pelvic Floor Heaviness (5:54)
- When Is It Not Pelvic Floor Dysfunction: Incontinence (3:37)
- When Is It Not Pelvic Floor Dysfunction: Pain with Sex (1:42)
- Normal Pelvic Floor Expectations Postpartum (2:47)
- What to Expect at Your 6-Week Postpartum Visit (8:30)
- How to Advocate for Your Postpartum Care (3:33)
- How to Know When It's Safe to Return to Activity (5:10)
- 18-Minute Full Pelvic Floor Downregulation Workout (19:47)
- 14-Minute Pelvic Floor Release: Anti-Gravity Strategies (14:07)
- 10-Minute Pelvic Floor Downregulation with Birth Ball (12:12)
- 10-Minute Pelvic Floor Downregulation with Pilates Ball (11:47)
- 15-Minute Anterior Pelvic Floor Release (16:55)
- 15-Minute Posterior Pelvic Floor Release (15:10)
- 15 Minute Pelvic Floor Relaxation + Pelvic Mobility Workout (15:49)
- 20-Minute Pelvic Floor Release with the Thorax (22:09)
- 8-Minute Pelvic Floor Release Workout (10:37)
- 8-Minute Posterior Pelvic Floor Release (13:10)
- 4-Minute Upper Body and Hip Mobility (4:54)
- 7-Minute Pelvic Floor Release (7:53)
- 8-Minute Pelvic Mobility Workout (9:12)
- 8-Minute Spinal Mobility Flow (8:43)
- 10-Minute Pelvic Floor Release Workout (13:07)
- Workout 1: Pelvic Floor Foundations and Connection (15-Minutes) (17:20)
- Workout 2: Pelvic Floor Foundations and Connection (18-Minutes) (20:53)
- Workout 3: Pelvic Floor Foundations and Connection (20-Minutes) (21:43)
- Workout 4: Pelvic Floor Foundations and Connection (24-Minutes) (25:05)
- Workout 5: Pelvic Floor Foundations and Connection (20-Minutes) (22:24)
- Workout 6: Pelvic Floor Foundations and Connection (24-Minutes) (25:52)
- Pelvic Mobility: All Fours (15-Minutes) (16:07)
- Pelvic Mobility: Kneeling (18-Minutes) (19:32)
- Pelvic Mobility: Half Kneeling (24-Minutes) (25:15)
- Pelvic Mobility: Standing (24-Minutes) (25:50)
- Pelvic Mobility Series: Workout 1 (13-Minutes) (14:01)
- Pelvic Mobility Series: Workout 2 (14-Minutes) (14:51)
- Pelvic Mobility Series: Workout 3 (14-Minutes) (14:29)
- Pelvic Mobility Series: Workout 4 (11-Minutes) (12:16)
- Pelvic Mobility Series: Workout 5 (12-Minutes) (12:28)
- 24-Minute Pelvic Balance Workout: Side-Lying (25:54)
- 20-Minute Pelvic Balance Workout: All Fours (22:24)
- 18-Minute Pelvic Balance and Strength: Workout 1 (19:51)
- 20-Minute Pelvic Balance and Strength Workout 2 (22:05)
- 21-Minute Pelvic Balance and Strength: Workout 3 (23:02)
- 26-Minute Pelvic Balance and Strength: Workout 4 (28:48)
- 23-Minute Pelvic Balance and Strength: Workout 5 (24:22)
Meet Gina Conley, Perinatal Fitness Trainer and Mom of 4
I'm Gina Conley, MS in Exercise Science, birth doula, and head coach/owner of MamasteFit in Aberdeen, NC. I've spent years working with people through pregnancy and postpartum, specializing in pelvic biomechanics and evidence-informed pushing mechanics. My approach blends research with real-world coaching to turn the science of birth into simple, effective strategies.
Pelvic Floor Foundations is everything I teach my own clients about breath, pressure management, and movement — broken down so you can apply it on your own, at your pace, wherever you are in pregnancy or postpartum recovery.
Meet Roxanne, Midwife and Mom of 4
Roxanne is a midwife and MamasteFit's co-founder. She brings the clinical side of this course — the medical why behind the mechanics, from what's actually happening to your pelvic floor during labor to what's normal (and what's not) as you heal postpartum. Together, we built Pelvic Floor Foundations to pair real coaching cues with real medical context.
30+ Workouts
More than 30 pelvic-floor-specific workouts — from beginner-safe strengthening to birth prep circuits — you can start the day you sign up.
Pregnancy Education
Pregnancy-specific education on what's actually happening to your pelvic floor, trimester by trimester.
Pelvic Floor and Birth
Labor education on how to release tension in your pelvic floor, address labor stalls related to the pelvic floor, and find relief during your contractions.
Postpartum Recovery
Postpartum recovery tips for approaching fitness after birth and reconnection exercises.