Скачать или смотреть 18-Minute Birth Prep Routine to Strengthen & Stretch Your Pelvic Floor!

Drop ‘PREP’ below 👇🏼and I will send you the full length follow along version of this birth prep routine. It’s a simple 18 minute routine that requires no equipment and you can repeat daily as you approach birth.

Preparing your pelvic floor muscles for birth is key to boosting your confidence and helping your body handle the incredible stretch ahead! Specifically, those levator ani muscles. Did you know your levator ani muscles can stretch to 150% of their resting length during childbirth? It’s essential to start getting them ready, especially as you approach 34 weeks of pregnancy.

You can also practice different birth positions to help discover where your pelvic floor muscles can expand the best, this will be helpful as you begin to push your baby out.

Try these exercises for 1 minute on each movement, don’t forget to do both sides!

✨Pelvic Tilts + Cat Cows
✨Adductor Rocks
✨3 Way Lunge Leans
✨Hip Flexor Release
✨Hip Switches
✨90/90 Leans
✨Puppy Pose + Internal Rotation

If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts to stay strong and pain free, you can follow my Pregnancy Fitness Program available on the Momday App!

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