As you prepare for labor and delivery—in other words, as you get ready to push—it’s good to learn more about pelvic mobilization and how to feel the power of your pelvis. PLEASE note that this workout can be helpful even for mamas who know they are going to have a scheduled C-section! We ALL have a pelvic floor! It’s also beneficial to stretch the shoulders and chest because the weight of your growing boobs will pull your shoulders forward, as we’ve talked about many times. This workout will help you maintain good posture by gently stretching the upper body and strengthening your posture muscles. And please, mama, RELAX during it :)

Equipment: one dumbbell, stability ball

- Seated Side to Side Rock: pelvic floor and core stabilizers—10 rocks right to left; 2 sets
- Seated Goddess Pose: core stabilizers and gentle work for the legs—5-10 deep centering breaths
- Wall squats: hips and thighs, core stabilizers—10-12 reps; 2 sets
- Standing Lateral Stretch: obliques—3-5 breaths each side; 2 sets
- Kneeling Hip Abduction: outer thighs and hips—8-10 reps; 2 sets
- Bent Over Single Arm Row: mid back/posture muscles—8-10 reps each side; 2 sets
- Hugging Your Baby on the Ball: pelvic floor—1 minute
- Chest Stretch over Stability Ball: stretches the chest and shoulders—1 minute
- Easy pose: calming :) —1 minute