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Feeling a little lost on how to prep your pelvic floor for birth? You're not alone—and I've got your back. Here’s your 8-step guide to get your pelvic floor in tip-top shape before the big day. No fluff, just practical steps you can start TODAY.

Step 1: Get to Know Your Anatomy (And Map It Out!)

Before you can prep your pelvic floor, you’ve gotta know where it is and how it works! Imagine a hammock at the base of your pelvis, holding your pelvic organs (including the vagina) in place. It’s ALL muscle down there. Yep, every bit of it.

Can you map it out in your own body?

✨Bonus: here’s a pelvic floor picture to guide you. I call it the pelvic "diamond," and you’ll see why. That blue star? It’s the literal star of the show, your perineum!

Step 2: Understand Its Role During Birth

Your pelvic floor isn’t just hanging out, it’s doing serious work during birth. Picture it stretching like taffy (up to 2.5x its normal length!) as your baby moves through.

And here’s the kicker: It can stretch without injury. So, if you’ve been told to do Kegels for birth prep… give those a hard pass. Let’s focus on what really works 👇

Step 3: Breathwork, Baby!

If Kegels aren’t the answer, what is? It’s all about your breath. Seriously, it’s like magic for your pelvic floor.

  • Inhale: Feel your pelvic diamond lower and widen (creating more space!).

  • Exhale: Feel it gently lift back up. No clenching, no squeezing, just natural flow.

This simple breath connection helps your pelvic floor work with your body during birth, not against it.

 

Step 4: Play with Your Diamond’s Size

Your pelvic diamond can get bigger and smaller. Cool, right? Try it out in Cat/Cow:

Small diamond (Cat): Super helpful when baby’s higher up in the pelvis, creating more space at the top.

Big diamond (Cow): Perfect for when your baby is making their grand exit (or grand entrance, however you want to think about it!). More space = easier pushing = less need for force = less risk for injury. Win-win!

Step 5: Pair Breath with Movement

Get your whole body involved! Breathe and move through exercises like Cat/Cow, Child’s Pose, rock backs on hands and knees, and hip hinge stretches. All this helps give you more mobility and open space for a smoother birth.

Step 6: Practice Birth Postures

As your baby nears the pelvic outlet (yep, the diamond), you’ll be ready! Practice the positions you want to try during labor so you’re comfortable and confident when the big moment arrives. Deep breaths + open space + released pelvic floor = ease of birth.

 

Step 7: Consistency Is Key!

I get it, life is busy. But when it comes to your pelvic floor, a little consistency goes a long way. And here’s proof 👉

You can feel that difference too.

Step 8: Get Support! Check Out the Pelvic Floor Protection Plan

You don’t have to figure it all out on your own.

If you want a clear, proven plan to prep your pelvic floor (and protect it during birth), check out the Pelvic Floor Protection Plan. I’ve helped thousands of women navigate this and I’m here to help you too.

✅ Ready to protect your pelvic floor and reduce your risk of injury? Let’s do this together—Grab the Pelvic Floor Protection Plan today!

I'M READY TO START!

Feeling a little lost on how to prep your pelvic floor for birth? You're not alone—and I've got your back. Here’s your 8-step guide to get your pelvic floor in tip-top shape before the big day. No fluff, just practical steps you can start TODAY.

Step 1: Get to Know Your Anatomy (And Map It Out!)

Before you can rock that pelvic floor prep, you’ve gotta understand where the heck it even is! Think of it like a pelvic treasure map—know where to find it and what it does! (Bonus: here’s a handy pelvic diamond picture to guide you).

 Step 2: Understand Its Role During Birth

Your pelvic floor isn’t just hanging out there—it’s working overtime during birth! Its job? To stretch like taffy. It can stretch up to 2.5x its original length as your baby works its way through. And without injury, too!

Step 3: Breathwork, Baby!

Here’s the game changer: start noticing how your breath connects directly to your pelvic diamond. Seriously, it’s like magic!

Inhale: feel your diamond lower and widen (hello, space!).

Exhale: feel it gently spring back to where it started (no Kegels here, just natural flow).

Step 4: Play with Your Diamond’s Size

Your pelvic diamond can get bigger and smaller—cool, right? Try it out in Cat/Cow:

Small diamond (Cat): Super helpful when baby’s higher up in the pelvis, creating more space at the top.

Big diamond (Cow): Perfect for when your baby is making their grand exit. More space = easier pushing = less need for force = less risk for injury. Win-win!

Step 5: Pair Breath with Movement

Get your whole body involved! Breathe and move through exercises like Cat/Cow, Child’s Pose, rock backs on hands and knees, and hip hinge stretches. All this helps give you more mobility and open space for a smoother birth.

 Step 6: Practice Birth Postures

As your baby nears the pelvic outlet (yep, the diamond), you’ll be ready! Practice the positions you want to try during labor so you’re comfortable and confident when the big moment arrives. Deep breaths + open space + released pelvic floor = ease of birth.

Step 7: Consistency Is Key!

I know, I know—consistency is everything. But trust me, it works. Here’s a message from someone who did the work and felt the difference...

Step 8: Get support! Check Out the Pelvic Floor Protection Plan

If you want me to guide you through the ins and outs of pelvic floor prep (and more), check out the Pelvic Floor Protection Plan! I’ve helped thousands of women protect their pelvic floors during birth, and I’d love for you to join the crew. Ready to dive in?

I'M READY TO START!

Reduce The Risk For Tearing Your Vagina

Push Smarter 💜 Protect Your Body 💜 Heal Faster

So you can enjoy what matters most postpartum!

Did you know?

 

90% of women have pelvic trauma during birth.

 

50% have postpartum pelvic concerns.

 

But I have some good news...

 

✨ This doesn't have to be your story!

PROTECT THE ONLY PELVIC FLOOR YOU'LL EVER HAVE FOR JUST $29

But Jess, isn't that normal after birth?

❌ Nope

 

âś… The Truth is...

 

Some of these things are preventable!

 

But...

 

We aren't taught these simple birth strategies that protect our bodies, so we can live our postpartum lives with more comfort!

 

VALUE: Your vagina is priceless
PROGRAM PRICE: $29 USD

(One-time payment)
YOUR FUTURE VAGINA THANKS YOU FOR CLICKING HERE
**Please Read - Due to the digital nature of our products, we do not offer refunds.**

These things aren't as helpful as we're told:

❌ Pushing practice (without pelvic prep)

❌ Perineal massage (it's painful!)

❌ Warm compresses (not enough on its own)

 What actually protects you:

✔️ Exercises that open your pelvis

✔️ Training your pelvic floor to release

✔️ Pushing with ease, not force

✔️ Creating more space at baby's exit

✔️ Avoiding outdated hospital practices

When you have this info before your birth, here's what's possible ⬇️

YES PLEASE, I'M READY

Sure! This helped Ashley, but is this course for me?

 

Yes, if you...

✔️ Are having your first baby and worry about tearing, pain, prolapse or pee problems after birth

✔️ Had a birth injury before and want a better outcome & recovery this time


✔️ Want a lower-intervention, more natural hospital birth


✔️ Are planning either a medicated or unmedicated birth


✔️ Want to feel more in control of your birth


✔️ Know you need more than a standard birth class

I'M READY TO PROTECT MY BODY
I WANT TO PROTECT MY PELVIS

BUT HERE'S THE THING!

 

Kayla & Ali didn't...

❌ leave it up to chance.

❌ assume their provider would help protect their pelvis.

❌ "just hope for the best."

THEY PLANNED FOR IT.

 

They took control to birth their babies AND protect their bodies!

 

✨PS: You can do this too!

 

YOU JUST NEED THE RIGHT INFORMATION!

I'M READY TO FEEL PREPARED
**Please Read - Due to the digital nature of our products, we do not offer refunds.**
I'M READY TO UNLOCK THIS COURSE

Here's a sneak peek of the course

 

FAQs

I'M READY - LET'S GO!
**Please Read - Due to the digital nature of our products, we do not offer refunds.**
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