Kyra

prenatalfitness hashtag performance

#PrenatalFitness promotes safe exercise routines for expecting mothers, focusing on strength, flexibility, and mental well-being. It encourages community support, educational resources, and healthy habits during pregnancy for optimal wellness.
For the FULL LENGTH video of this routine, head to my You Tube channel! It only takes 5 minutes and you can repeat these movements daily. We work on internal and external rotation of the femurs, spine mobility, inner thigh release and pelvic floor release to increase your chances of smoother labor and delivery. Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant
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For the FULL LENGTH video of this routine, head to my You Tube channel! It only takes 5 minutes and you can repeat these movements daily. We work on internal and external rotation of the femurs, spine mobility, inner thigh release and pelvic floor release to increase your chances of smoother labor and delivery. Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant
How AMAZING that your body goes through such a big shift throughout pregnancy. Your internal organs move up, squishing into your diaphragm and expanding the ribcage to make room for your growing uterus. This happens gradually over 9 months but immediately after childbirth, rest is so important as your body naturally re-adjusts after such a dramatic shift. If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #33weekspregnant #34weekspregnant
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How AMAZING that your body goes through such a big shift throughout pregnancy. Your internal organs move up, squishing into your diaphragm and expanding the ribcage to make room for your growing uterus. This happens gradually over 9 months but immediately after childbirth, rest is so important as your body naturally re-adjusts after such a dramatic shift. If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #33weekspregnant #34weekspregnant
Can’t wait for our kids to be besties too @Camdyn Sedlacek #pilates #reformerpilates #pilatesworkout #pilateslovers #workout #gym #gymfit #pregnancy #prenatalfitness #prenatal #secondtrimester
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Can’t wait for our kids to be besties too @Camdyn Sedlacek #pilates #reformerpilates #pilatesworkout #pilateslovers #workout #gym #gymfit #pregnancy #prenatalfitness #prenatal #secondtrimester
With all the baby prep going on, I haven't been putting any pressure on myself to hit the gym every day-I'm soaking in this chapter while I can 🙂‍↕️🤰🏽🥹 link to our pregnancy program in bio!!! #pregnancy #expectingmom #prenatalfitness #momtobe #workoutroutine #workoutwithme
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With all the baby prep going on, I haven't been putting any pressure on myself to hit the gym every day-I'm soaking in this chapter while I can 🙂‍↕️🤰🏽🥹 link to our pregnancy program in bio!!! #pregnancy #expectingmom #prenatalfitness #momtobe #workoutroutine #workoutwithme
Are you experiencing back pain during pregnancy? Try this thoracic extension exercise and see how it feels. You can use a counter top or kneeling near a sofa. Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
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Are you experiencing back pain during pregnancy? Try this thoracic extension exercise and see how it feels. You can use a counter top or kneeling near a sofa. Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
Preparing your pelvic floor for pushing a baby out is helpful in allowing some ease in your birth and improving your body’s tolerance to stretch. This can help with decreasing your risk for perineal tears and improve your confidence as you’re moving through labor. While specific pelvic floor strengthening throughout pregnancy can be helpful for your postpartum recovery, changing to more pelvic floor elongation by about 34+ weeks of pregnancy is key in preparing your body for birth. Learning to pair pelvic opener exercises with more hands-on techniques like perineal massage can help your pelvic floor muscles be more prepared to accommodate for a baby a they are descending. This can prevent larger grade 3 or 4 perineal tears. Movements to try: ✨Deep Squat + Posterior Pelvic Tuck ✨Quadruped Pelvic Tilts ✨Adductor Rockbacks ✨Tall Kneeling Lunge Leans ✨Childs Pose ✨Childs Pose Rocks + Internal Rotation Empower yourself with these techniques and feel more confident as you approach labor. Your body is strong and capable, and with the right preparation, you can improve your birth experience and postpartum recovery. Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly
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Preparing your pelvic floor for pushing a baby out is helpful in allowing some ease in your birth and improving your body’s tolerance to stretch. This can help with decreasing your risk for perineal tears and improve your confidence as you’re moving through labor. While specific pelvic floor strengthening throughout pregnancy can be helpful for your postpartum recovery, changing to more pelvic floor elongation by about 34+ weeks of pregnancy is key in preparing your body for birth. Learning to pair pelvic opener exercises with more hands-on techniques like perineal massage can help your pelvic floor muscles be more prepared to accommodate for a baby a they are descending. This can prevent larger grade 3 or 4 perineal tears. Movements to try: ✨Deep Squat + Posterior Pelvic Tuck ✨Quadruped Pelvic Tilts ✨Adductor Rockbacks ✨Tall Kneeling Lunge Leans ✨Childs Pose ✨Childs Pose Rocks + Internal Rotation Empower yourself with these techniques and feel more confident as you approach labor. Your body is strong and capable, and with the right preparation, you can improve your birth experience and postpartum recovery. Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly
Did you know? As your baby’s head begins to crown, your body needs to prepare for a significant opening of your pelvic outlet, the bottom third of your pelvis, and your pelvic floor muscles must stretch to their maximum capacity. 🌟 Positions that open your lower pelvis are key. Two essential movements for this stage are: 1. Hip Internal Rotation- helps move your sitz bones apart. 2. Anterior Pelvic Tilt- allows your tailbone to move back. Practicing these movements can help you find the positions you’re most comfortable with and boost your confidence when it’s time for your baby’s final descent. Try these exercises to improve joint and muscle mobility, ensuring you're ready when your baby is ready to enter the world. 💪🤰 Movements to start preparing your body for this journey: ✨Quadruped Hip Internal Rotation Drops with Anterior Pelvic Tilt ✨90/90 Switches ✨90/90 Lift Offs ✨Towel Under Sacrum Hip Drops ✨Supported Hip Hinge with Block Squeeze Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
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Did you know? As your baby’s head begins to crown, your body needs to prepare for a significant opening of your pelvic outlet, the bottom third of your pelvis, and your pelvic floor muscles must stretch to their maximum capacity. 🌟 Positions that open your lower pelvis are key. Two essential movements for this stage are: 1. Hip Internal Rotation- helps move your sitz bones apart. 2. Anterior Pelvic Tilt- allows your tailbone to move back. Practicing these movements can help you find the positions you’re most comfortable with and boost your confidence when it’s time for your baby’s final descent. Try these exercises to improve joint and muscle mobility, ensuring you're ready when your baby is ready to enter the world. 💪🤰 Movements to start preparing your body for this journey: ✨Quadruped Hip Internal Rotation Drops with Anterior Pelvic Tilt ✨90/90 Switches ✨90/90 Lift Offs ✨Towel Under Sacrum Hip Drops ✨Supported Hip Hinge with Block Squeeze Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
40 weeks pregnant & trying my best to get those workouts in 😅 Baby girl should be here any day now, but she's clearly on her own schedule. #pregnancy #expectingmom #prenatalfitness #momtobe #workoutroutine #workoutwithme
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40 weeks pregnant & trying my best to get those workouts in 😅 Baby girl should be here any day now, but she's clearly on her own schedule. #pregnancy #expectingmom #prenatalfitness #momtobe #workoutroutine #workoutwithme
Are you experiencing pubic bone pain during pregnancy? It feels like a sharp or achy pain in your pubic bone? It might be Symphysis Pubis Dysfunction (SPD)! ✨ These exercises can reduce pain and prevent it from worsening. Give them a try and see how they feel for you. The pubic symphysis is a cartilaginous area connecting your pubic bones at the front of your pelvis. During pregnancy, hormonal changes increase joint laxity, and the shifting pelvis to accommodate your growing baby can aggravate this region, causing pain with activities like walking, dressing, climbing stairs, or even moving in bed. But don't worry, you can manage this pain! Strengthening not just the front of your core, but also focusing on rotational strength, can help. Here are some exercises to try (from easiest to hardest). You try 8-12 reps on each exercise and see how it feels, make sure you do both sides: ✔️ Seated ball squeeze with pelvic draw in ✔️ Seated ball squeeze with rotational arm press ✔️ Supine Opposite Knee presses ✔️ Seated ball squeeze with rotational pull down Empower your pregnancy journey with the right moves! 🤰 Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant
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Are you experiencing pubic bone pain during pregnancy? It feels like a sharp or achy pain in your pubic bone? It might be Symphysis Pubis Dysfunction (SPD)! ✨ These exercises can reduce pain and prevent it from worsening. Give them a try and see how they feel for you. The pubic symphysis is a cartilaginous area connecting your pubic bones at the front of your pelvis. During pregnancy, hormonal changes increase joint laxity, and the shifting pelvis to accommodate your growing baby can aggravate this region, causing pain with activities like walking, dressing, climbing stairs, or even moving in bed. But don't worry, you can manage this pain! Strengthening not just the front of your core, but also focusing on rotational strength, can help. Here are some exercises to try (from easiest to hardest). You try 8-12 reps on each exercise and see how it feels, make sure you do both sides: ✔️ Seated ball squeeze with pelvic draw in ✔️ Seated ball squeeze with rotational arm press ✔️ Supine Opposite Knee presses ✔️ Seated ball squeeze with rotational pull down Empower your pregnancy journey with the right moves! 🤰 Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant
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. Preparing your pelvic floor muscles and pelvis for birth is key to boosting your confidence and helping your body handle the incredible stretch necessary for baby to pass through. Specifically, the levator ani muscles. 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. Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly
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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. Preparing your pelvic floor muscles and pelvis for birth is key to boosting your confidence and helping your body handle the incredible stretch necessary for baby to pass through. Specifically, the levator ani muscles. 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. Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly
📌SAVE these 5 Pelvic Floor Strengthening Exercises during Pregnancy. Strengthening your pelvic floor muscles during pregnancy is essential for managing your growing baby’s weight and setting yourself up for an easier postpartum recovery. Your pelvic floor is the foundation of your core canister, stabilizing your pelvis to prevent aches and pains, managing intra-abdominal pressures to avoid leakage and back injuries, and working with your hips to support your lower body. During pregnancy, these muscles take on even more work:  ✔️pumping increased blood flow through the pelvis ✔️supporting your baby’s weight ✔️stabilizing your back, hips, and lower body as your belly grows and places additional strain on your abdominal wall. While kegels are a great way to directly strengthen your pelvic floor, you can also improve pelvic floor function indirectly through exercises that focus on hip stability, lower back strength, deep core engagement, and glute activation. To get the most out of these exercises: ✅Pre-engage your pelvic floor muscles as if you’re stopping gas or urine. ✅Activate your deep core muscles by imagining your two front hip bones drawing together or pulling your belly button toward your spine. ✅As you move through the more challenging parts of the exercise, exhale to maintain this engagement and promote better activation. Try 12-15 reps of each exercise (don’t forget to do both side!): 1. Supported Bridges with Ball Squeeze 2. Banded Bird dogs 3. Single Leg Fire Hydrants 4. Kick Stand Paloff Press 5. Sidelying Hip Abduction with Ball Press Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant
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📌SAVE these 5 Pelvic Floor Strengthening Exercises during Pregnancy. Strengthening your pelvic floor muscles during pregnancy is essential for managing your growing baby’s weight and setting yourself up for an easier postpartum recovery. Your pelvic floor is the foundation of your core canister, stabilizing your pelvis to prevent aches and pains, managing intra-abdominal pressures to avoid leakage and back injuries, and working with your hips to support your lower body. During pregnancy, these muscles take on even more work:  ✔️pumping increased blood flow through the pelvis ✔️supporting your baby’s weight ✔️stabilizing your back, hips, and lower body as your belly grows and places additional strain on your abdominal wall. While kegels are a great way to directly strengthen your pelvic floor, you can also improve pelvic floor function indirectly through exercises that focus on hip stability, lower back strength, deep core engagement, and glute activation. To get the most out of these exercises: ✅Pre-engage your pelvic floor muscles as if you’re stopping gas or urine. ✅Activate your deep core muscles by imagining your two front hip bones drawing together or pulling your belly button toward your spine. ✅As you move through the more challenging parts of the exercise, exhale to maintain this engagement and promote better activation. Try 12-15 reps of each exercise (don’t forget to do both side!): 1. Supported Bridges with Ball Squeeze 2. Banded Bird dogs 3. Single Leg Fire Hydrants 4. Kick Stand Paloff Press 5. Sidelying Hip Abduction with Ball Press Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant
These exercises can be done at any stage of your pregnancy to help open and mobilize your pelvis and the surrounding muscles as you approach birth. A birth ball is an amazing tool to use during pregnancy and into your labor. Most hospitals provide a birth ball but check with your provider if you plan to use one! Getting familiar and comfortable with movements on your birth ball during pregnancy can help to support you as you progress through your labor. Spend around 1 minute on each movement, don’t forget to do both sides/directions! ✨Hip Circles ✨Pelvic Tilts ✨Side to Side Hip Lifts ✨Lunge Leans ✨Childs Pose Rocks with Feet Together ✨Childs Pose + Internal Rotation ✨Adductor Rocks Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
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These exercises can be done at any stage of your pregnancy to help open and mobilize your pelvis and the surrounding muscles as you approach birth. A birth ball is an amazing tool to use during pregnancy and into your labor. Most hospitals provide a birth ball but check with your provider if you plan to use one! Getting familiar and comfortable with movements on your birth ball during pregnancy can help to support you as you progress through your labor. Spend around 1 minute on each movement, don’t forget to do both sides/directions! ✨Hip Circles ✨Pelvic Tilts ✨Side to Side Hip Lifts ✨Lunge Leans ✨Childs Pose Rocks with Feet Together ✨Childs Pose + Internal Rotation ✨Adductor Rocks Join my App’s 7-Day FREE Trial 📲 If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
This routine on repeat 🔁 #pregnancy #pregnancytiktok #babybump #secondtrimester #workoutroutine #pregnancyworkout #pregnancyfitness #stretchroutine #prenatalfitness #prenatalyoga
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This routine on repeat 🔁 #pregnancy #pregnancytiktok #babybump #secondtrimester #workoutroutine #pregnancyworkout #pregnancyfitness #stretchroutine #prenatalfitness #prenatalyoga
📌SAVE these top 3 pelvic floor and hip mobility stretches for after your strength workouts. Our pelvic floor muscles need to be strong but they also need to be able to lengthen. Just like your hamstring muscle, you want to be strong but also flexible with good range of motion. With all of these positions, avoid gripping or holding tension in your bum, abs or jaw, try to let everything release. Tap into your breath with silent INHALES and long EXHALES. With each breath visualize the pelvic floor lengthening and opening. ➡️Puppy Pose with feet wider than knees: A great way to release tension in the pelvic floor, visualize spreading your two Sit bones apart and deeply breath into that space allowing for elongation of those muscles. ➡️Half (or Full) Happy Baby: Lay on your side with your arm on the inside of your knee holding onto your shin or foot. A great stretch for the inner thighs, hips and pelvic floor. ➡️90/90 Leans: Try to find a 90 degree angle with the front and back leg, square off the shoulders and hips and gently lean with a flat back over both legs, alternating side. Working both internal and external rotation at the hips. You can find all of these mobility movements and so much more in my 38 week Prenatal Strength Program, available through our easy to use app. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyjourney #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
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📌SAVE these top 3 pelvic floor and hip mobility stretches for after your strength workouts. Our pelvic floor muscles need to be strong but they also need to be able to lengthen. Just like your hamstring muscle, you want to be strong but also flexible with good range of motion. With all of these positions, avoid gripping or holding tension in your bum, abs or jaw, try to let everything release. Tap into your breath with silent INHALES and long EXHALES. With each breath visualize the pelvic floor lengthening and opening. ➡️Puppy Pose with feet wider than knees: A great way to release tension in the pelvic floor, visualize spreading your two Sit bones apart and deeply breath into that space allowing for elongation of those muscles. ➡️Half (or Full) Happy Baby: Lay on your side with your arm on the inside of your knee holding onto your shin or foot. A great stretch for the inner thighs, hips and pelvic floor. ➡️90/90 Leans: Try to find a 90 degree angle with the front and back leg, square off the shoulders and hips and gently lean with a flat back over both legs, alternating side. Working both internal and external rotation at the hips. You can find all of these mobility movements and so much more in my 38 week Prenatal Strength Program, available through our easy to use app. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyjourney #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
I could already hear her telling me that I shouldn’t be lifting like this especially while pregnant 🤭 #pregnanttiktok #prenatalfitness #pregnancyworkout #gymhumor
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I could already hear her telling me that I shouldn’t be lifting like this especially while pregnant 🤭 #pregnanttiktok #prenatalfitness #pregnancyworkout #gymhumor
SAVE these 6 exercises for your Tailbone Pain During Pregnancy. Experiencing that nagging tailbone pain? Let’s break it down and work on releasing the posterior pelvic floor muscles—the ones that connect your tailbone to your pubic bone, sit bones, and pelvis. These muscles play a big role in your comfort during pregnancy! Try This Tennis Ball Release: 1️⃣ Place a tennis ball between your sit bone and bum. 2️⃣ Sit on it and: • Sink into the ball to release tight spots. • Move into gentle pelvic tilts (forward and backward). • Shift side to side to target muscles connecting your tailbone to the sides of your pelvis. Switch sides to compare tightness. 🔹 Pro Tip: Use a rolled-up towel for less intensity or a lacrosse ball for a deeper release! Stretches to Reduce Tailbone Pain: * Anterior Pelvic Tilts: Extend the tailbone backward to relax tight glutes and pelvic floor muscles. * Hip Internal Rotation Mobility to open up external rotator muscles under the sit bones. * Glute & Low Back Stretches: Relax the tissues connecting to your tailbone. Find what works best for YOU and let your tailbone tension melt away. Share your favorite release or stretch in the comments!  Stretches: ✨Anterior pelvic tilt frog pose rock backs ✨Anterior pelvic puppy pose with hip internal rotation ✨Figure 4 stretch cross over rotations ✨Sidelying supported knee to chest ✨Supported low lunge If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyjourney #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
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SAVE these 6 exercises for your Tailbone Pain During Pregnancy. Experiencing that nagging tailbone pain? Let’s break it down and work on releasing the posterior pelvic floor muscles—the ones that connect your tailbone to your pubic bone, sit bones, and pelvis. These muscles play a big role in your comfort during pregnancy! Try This Tennis Ball Release: 1️⃣ Place a tennis ball between your sit bone and bum. 2️⃣ Sit on it and: • Sink into the ball to release tight spots. • Move into gentle pelvic tilts (forward and backward). • Shift side to side to target muscles connecting your tailbone to the sides of your pelvis. Switch sides to compare tightness. 🔹 Pro Tip: Use a rolled-up towel for less intensity or a lacrosse ball for a deeper release! Stretches to Reduce Tailbone Pain: * Anterior Pelvic Tilts: Extend the tailbone backward to relax tight glutes and pelvic floor muscles. * Hip Internal Rotation Mobility to open up external rotator muscles under the sit bones. * Glute & Low Back Stretches: Relax the tissues connecting to your tailbone. Find what works best for YOU and let your tailbone tension melt away. Share your favorite release or stretch in the comments!  Stretches: ✨Anterior pelvic tilt frog pose rock backs ✨Anterior pelvic puppy pose with hip internal rotation ✨Figure 4 stretch cross over rotations ✨Sidelying supported knee to chest ✨Supported low lunge If you’re looking for more guidance on your prenatal training and want to remove the guesswork from your workouts, you can follow my Pregnancy Fitness Program available on the Momday App. - #36weekspregnant #37weekspregnant #healthypregnancy #38weekspregnant #39weekspregnant #pregnancyjourney #pregnancyfitness #prenatalfitness #pregnancyworkout #pregnantbelly #33weekspregnant #34weekspregnant #postpartumfitness #thirdtrimester #30weekspregnant #31weekspregnant #32weekspregnant
A few more of my favorite hip opening, pelvic floor relaxing exercises i did consistently during my birth prep! Prioritizing these types of birth prep exercises 5 minutes per day has shown they could help get your baby in more optimal position before labor which can lead to a spontaneous, quicker + more efficient labor! I usually aim for doing these exercises for 30-45 seconds about 3 times each! Focusing on your breath and relaxing your pelvic floor! Send to a friend who might find it helpful! #birthprep #pregnancy #pregnancytips #pregnancyfitness #prenatalfitness #newmom #momlife #pelvicfloor #3rdtrimester
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A few more of my favorite hip opening, pelvic floor relaxing exercises i did consistently during my birth prep! Prioritizing these types of birth prep exercises 5 minutes per day has shown they could help get your baby in more optimal position before labor which can lead to a spontaneous, quicker + more efficient labor! I usually aim for doing these exercises for 30-45 seconds about 3 times each! Focusing on your breath and relaxing your pelvic floor! Send to a friend who might find it helpful! #birthprep #pregnancy #pregnancytips #pregnancyfitness #prenatalfitness #newmom #momlife #pelvicfloor #3rdtrimester
Our friendly motivation❤️ @Camdyn Sedlacek #gym #pregnant #secondtrimester #motivation #prenatalfitness #newmom #firsttimemom
21.4k
Our friendly motivation❤️ @Camdyn Sedlacek #gym #pregnant #secondtrimester #motivation #prenatalfitness #newmom #firsttimemom
#dancefitness #dancecardio #danceworkout #pregnancyjourney #prenatalfitness
18.7k
#dancefitness #dancecardio #danceworkout #pregnancyjourney #prenatalfitness
Yup, you read that right, THREE TIMES its resting length 😳 Now, lets be clear, nothing in life is a guarantee, but a lot of my patients and program members have had great success in reducing the severity of their perineal tearing by working on mobility, breath work & downtraining of their pelvic floor. #laborprep #childbirtheducation #thirdtrimester #prenatalfitness
11.6k
Yup, you read that right, THREE TIMES its resting length 😳 Now, lets be clear, nothing in life is a guarantee, but a lot of my patients and program members have had great success in reducing the severity of their perineal tearing by working on mobility, breath work & downtraining of their pelvic floor. #laborprep #childbirtheducation #thirdtrimester #prenatalfitness
Class, shower, snack & refuel 💚 @Waterboy #pilates #reformerpilates #pilatesworkout #pilateslovers #workout #gym #gymfit #pregnancy #prenatalfitness #secondtrimester #waterboypartner
10.6k
Class, shower, snack & refuel 💚 @Waterboy #pilates #reformerpilates #pilatesworkout #pilateslovers #workout #gym #gymfit #pregnancy #prenatalfitness #secondtrimester #waterboypartner

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