Ryca Fitness

Third Trimester Mobility

Follow Along: Weeks 27 - 40

This is the stage where things start to feel real, and everything starts to come together for birth. Inside the 3rd trimester program, you'll find daily birth prep mobility routines designed to help you feel your best during pregnancy, and create space in your pelvis so your body can do what it’s designed to do. With easy-to-follow routines and training, you’ll feel more in control, connected, and prepared for birth and the fourth trimester recovery.

Goal:
Mobility

Prenatal, Stretching, Postnatal

14 weeks program 7 days/week <30 mins

Level:
All Levels

Goal:
Mobility

Prenatal, Stretching, Postnatal

14 weeks program 7 days/week <30 mins

Level:
All Levels

What's Inside

This is where everything starts to feel more in-control and connected going into birth. 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 in for your mobility every day. As you work through the training and mobility, you'll notice all the pieces coming together and synergizing: 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!

3rd trimester plan with exactly what to do daily from week 27 to birth
Simple 10-15 minute mobility routines you’ll want to keep coming back for
Guided routines with cues—know what to feel in every movement
Pelvic floor release—practice letting go for contractions and pushing
Diaphragmatic breathing—learn how to use breath with your core and pelvic floor the easy way
Pelvic inlet, midpelvis & outlet mobility movements to optimize fetal positioning
Down-training built in to each routine to reinforce pelvic floor release
Inversions included for optimal positioning
Posture + alignment cues that support pelvic floor function
BONUS: Early labor routine. Practice in the last weeks, and use it to work through contractions
BONUS: Strategies to reduce tearing—breath, positions, and more
BONUS: Extra pelvic floor release techniques for when your body feels tight

Workouts

Week 27 - Day 3: Pelvic Floor Mobility Flow 2

4.0

All Levels, Postnatal, Home, Mobility, Prenatal

Week 28 - Day 3: Pelvic Floor Mobility Flow 5

4.0

Postnatal, All Levels, Prenatal, Home, Mobility

Week 28 - Day 5: Pelvic Floor Mobility Circuit 4

5.0

Home, Prenatal, Mobility, Postnatal, All Levels

Week 29 - Day 1: Pelvic Floor Mobility Flow 1

5.0

All Levels, Home, Postnatal, Mobility, Prenatal

Week 31 - Day 2: Pelvic Floor Mobility Circuit 3

5.0

All Levels, Mobility, Home, Prenatal, Postnatal

As someone who is getting into a workout routine, incorporating pelvic floor mobility has been really helpful! Thanks, Cassie!

Allison

Great!! Love the explanations of breath work with the exercises.

Mik

Clear, straightforward, focused sessions that are enjoyable and effective.

Jess

Testimonials for Pregnancy Pelvic Floor Connection

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 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 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

Paola

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.

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 3nd trimester already, these techniques will still make a profound impact. Go through the educational sections first then jump into the mobility guide according to where you are in your pregnancy timeline.

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.

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.

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.

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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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