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5 Things to Do During Pregnancy for a Healthy Pelvic Floor Postpartum

Drop your email to get the guide & have an easier delivery and recovery!

PDF guide for healthy pelvic floor during pregnancy

Real quick – what is the pelvic floor?

The pelvic floor is a sling of small muscles that sit at the base of the pelvis, whose main functions are:

  • Sexual function

  • Continence

  • Stability for the pelvis and spine

  • Supporting the weight of the organs above (i.e. uterus and baby!)

The pelvic floor goes through a LOT of stress during pregnancy due to additional weight of the uterus, hormones like relaxin causing instability, and stretching of the pelvis in preparation for birth. Not to mention the biggest demand on the pelvic floor
of all: vaginal delivery.

PDF what is the pelvic floor and pregnancy

Why should you care...

​Failure to maintain pelvic floor health and prepare it properly for birth can lead to...

  • urinary incontinence postpartum

  • increased risk of pelvic organ prolase

  • pubic symphysis pain or SI joint pain

  • increased chance of diastasis recti

And more!

My free guide will help you take the first 5 steps to make sure that you have a healthy and strong pelvic floor!


"My recovery is going so well, and I have to thank you because this pregnancy I had much better outcomes (no prolapse, no pelvic floor issues, no Diastasis Recti - and I had it with my first) - big part in thanks to you!  So thank you for everything you are doing!"


"Training with Julia means you have a one stop shop for pre and post natal fitness. Her routines for every phase are varied and appropriate enabling customization based on how you feel that day. She is a wonderful listener, cares about her clients, and is a true expert in the space."


"Julia is incredibly knowledgeable and caring in her approach to prenatal health and wellness. Going through the entire program from 1st to 3rd trimester really helped assuage my fears of not being able to move during the 40 weeks of pregnancy and helped me get a much better understanding of how everything in my core and pelvic floor is connected."
Prenatal and postpartum personal trainer exercising

Julia Neto

Your Prenatal and Postpartum BFF

As a personal trainer for pregnant and postpartum women in NYC for more than 8 years, I've realized that so many women have the same questions about safe fitness and the changes happening in their bodies, and are not getting answers from traditional sources like their doctors or mainstream fitness platforms.


After gathering hands-on experience, completing multiple fitness certifications, and meeting other experts like pelvic floor physical therapists, nutritionists, mental health coaches, acupuncturists and more, I've made it my mission to bring the most informed, cutting edge, and personalized programs to as many women as possible. That's why I created Her Move.

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