Ryca Fitness

Second Trimester Mobility

Follow Along: Weeks 14 - 26

This is your foundation of pelvic floor mobility for pregnancy and birth prep. Inside, you’ll learn how to connect to and release your pelvic floor so it becomes automatic; use diaphragmatic breathing to lengthen pelvic floor and pair it with movement; and move your body in a way that reduces aches and pains of pregnancy and optimizes space in the pelvis for baby. With short but impactful daily routines built for 2nd trimester, you’ll stop wondering what to do, and finally feel it working.

Goal:
Mobility

Prenatal, Stretching

12 weeks program 3 days/week <30 mins

Level:
All Levels

Goal:
Mobility

Prenatal, Stretching

12 weeks program 3 days/week <30 mins

Level:
All Levels

What's Inside

This is where everything finally comes together. Instead of trying to piece things together or wondering if you’re doing it right, you’ll have a clear plan to follow, with easy-to-understand tutorials for each exercise. With birth prep it's not that you need to be doing more. You have to work smarter, not harder. You need routines that are efficient and restorative. And the education and routines in this program will have you looking forward to checking off your mobility for the day. This is where everything starts working together: your pelvic floor, your breath, your movement. So your body can work with you during pregnancy and birth… and continue to support you long after. What you learn here goes far beyond birth. It stays with you for life!

2nd trimester mobility plan—know exactly what to do each day
Simple 10-15 minute mobility routines you’ll keep coming back for
Pelvic floor connection training—finally feel contraction AND full release
Diaphragmatic breathing—learn how to use breath with your core and pelvic floor the easy way
Guided routines with cues—know what to feel in every movement
Pelvic inlet, midpelvis & pelvic outlet mobility for birth prep
Down-training built in to each routine
Inversions to support optimal baby positioning
Posture + alignment cues that support pelvic floor function
BONUS: Strategies to reduce tearing—breath, positions, and more
BONUS: Extra pelvic floor release techniques for when your body feels tight

Workouts

Neutral Alignment and Posture

5.0

Week 14 - Day 5: Pelvic Floor Mobility Flow 2

5.0

Mobility, Prenatal, Home, Postnatal, All Levels

Week 16 - Day 7: Reset Day

5.0

Prenatal, Postnatal, Home, All Levels, Mobility

Week 17 - Day 1: Pelvic Mobility Circuit 5

5.0

All Levels, Prenatal, Mobility, Home, Postnatal

Testimonials for Pregnancy Pelvic Floor Connection

I tell my doula clients about Cassie's routines all the time! They’re such a great way to prep for birth, help labor keep moving, and ease a lot of the common aches and pains that come up during pregnancy. I’ve seen them make a big difference, and I’m so glad I have something this helpful to share with my clients!

Darby Swan - Birth Doula & Childbirth Educator

I love your guide, Cassie! Followed it since late second trimester. Just had my second baby last Wednesday. No joke I had your early labor routine pulled up on my phone. I had a very fast delivery--baby was out in 1 push! She was born unassisted in triage, no epidural. I focused on my breathing, breathing down and relaxing my pelvic floor with each contraction and helping my body push, instead of tensing up. It was an amazing experience! I've recommended your guide to my fellow pregnant mama friends.

Paola

I didn’t have access to pelvic floor PT during pregnancy, but this guide helped fill that gap. I followed the mobility routines almost daily in my third trimester and felt so much better physically. During labor my midwife even commented on how efficiently I was able to push, and I totally credit your guide for that!

Morgan

Darby Swan - Birth Doula & Childbirth Educator

Frequently asked questions

Who is this guide for?

Any pregnant woman who wants to prepare her body for birth, whether or not she’s been exercising. You don’t need prior fitness experience to follow this plan!

What equipment is required?

Very little equipment is required. The only requirement is a physio ball. All other items could be replaced with things you have around the house. Other items that would be helpful would be a yoga block, Pilates ball, Theraband-style resistance band, and a lacrosse ball.

Will this work if I’ve never done pelvic floor mobility?

Yes! The guide includes easy-to-understand, step-by-step instructions and short video tutorials to help you learn exactly how to activate and relax your pelvic floor effectively.

What if I’m not currently exercising? Can I still use this?

Absolutely! You don’t need to be working out regularly to benefit from this guide. The routines and exercises are very mild intensity and designed for all fitness levels, and you’ll learn exactly how to do each movement safely.

When should I start?

You can start anytime, even before or after pregnancy. It’s never too late or too early. Even if you’re in your 2nd trimester already, these techniques will still make a profound impact.

Is this only for vaginal births? What if I have a C-section?

No! A well-functioning pelvic floor is just as important for relieving common pregnancy symptoms, C-section recovery, and long-term pelvic floor health.

How long are the routines?

Mobility circuits and flows are 10-15 minutes, but more or less time can be taken if needed. Reset days on days without a full mobility routine are 5 minutes or less.

Will following this guide prevent tearing?

I can never make any promises when it comes to birth outcomes, including tearing. Understand that with pregnancy and birth, there are no guarantees. You can do all the right things and still have tearing. What we want to do is minimize it as much as possible, especially severe tears. Learning the pelvic floor release cues, and using the tearing prevention strategies in the program will help set you up for the best possible outcome.

Will mobility in this guide flip my breech baby head-down?

Like with tearing, there is no guarantee here. But the mobility and inversions programmed into the routines help create space in the pelvis to encourage baby to rotate and adjust into an ideal position. It's one non-invasive thing you CAN do to help.

App Features

Lifetime Access

Once you purchase, you own the program forever!

Offline Downloads

Workout anywhere - even without internet connection

Streaks

Make sure you stay on track with your goals

Video Workouts

Easy-to-follow videos for every workout in the app

Favorites

Save your favorite workouts with one tap

Tracking

Track your progress and share it to Instagram

Lifetime Access

Once you purchase, you own the program forever!

About Ryca Fitness

Online Coach for Pregnant & Postpartum Moms

Hi there, I’m Cassie! I’m the founder of Ryca Fitness! I’m a mom of 2, and a trainer specializing in perinatal fitness. The name Ryca comes from my boys, Ryan and Callan, who are my biggest inspiration. I want to be the best mom to them and that means prioritizing my health, mobility, and nutrition so that I can show up for myself and my family daily with positive energy, leading by example. That means living a healthy lifestyle that is sustainable and doesn’t depend on fleeting motivation. My programs are for any stage of motherhood, whether you’re trying to conceive or 10+ years postpartum. Here we're training to develop strong, independent bodies at home or in the gym, with a focus on the core & pelvic floor for pregnancy, birth prep, postpartum recovery, and lifelong fitness.

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