Prenatal Variations

Keep moving with confidence. These supportive options help you feel strong, safe, and energized—through every trimester.

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Always let your instructor know you’re pregnant before class, and choose the option that feels best for your body today.

Before you begin

  • Consult your doctor before beginning a workout program during pregnancy.
  • Tell your instructor you’re pregnant before class (and share any limitations).
  • Focus on breathing, alignment, and controlled movement.
  • Take breaks whenever you need.
  • Avoid inversions: keep your head above your heart.
  • Keep arms at shoulder level or below if that feels best, and move at a supportive pace.

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Enjoy the movement and reap the benefits

Improved posture

Support your growing belly with smart alignment cues.

Less lower back pain

Gentle strength + stretch for daily relief.

More pelvic stability

Build stabilizing strength through hips and glutes.

Better circulation

Keep energy up with safe, controlled movement.

Labor prep support

Strength + breathwork that supports your body’s work.

Upper body strength

Support posture and day-to-day lifting and carrying.

Stretch to feel great

Mobility that adapts as your body changes.

Stress relief

Movement + endorphins for a calmer, brighter day.

Before you begin

Warm Up
  • Knee lifts: pace yourself; slow tempo; keep arms at shoulder level or below.
  • Weights: maintain strength; don’t increase heavier than your usual.
  • Push-up / plank series: do at the barre; rest between sets.
  • Push-ups: modify on thighs or use push-up stands.
  • Plank leg lifts: lower supporting knee for stability.
  • Forearm plank: hips can stay slightly higher as belly grows.
  • Tricep dips: hold heavier weights to support wrists; widen stance.
  • Posture: “hug abdominals around baby,” chest lifted, shoulders down.
  • Pacing: breathe, hydrate, take breaks.
  • Ball placement: directly between knees (as cued).
  • Stability: take a wider stance for support.
  • Intensity: keep positions higher; prioritize form.
  • Swap option: replace thigh dancing with leg lifts (20–30 each leg).
  • Stretch swaps: avoid deep splits; choose pigeon stretch to support hips and lower back.
  • No inversions: keep head above heart (standing split with head lifted).
  • Support: choose small, controlled movement; keep working leg lower as needed.
  • Reset: shake out supporting hip and reset alignment whenever you need.
  • Side-lying option: seat work on the mat with a supportive wedge angle.
  • Goal: build a strong, flexible core to support baby and allow belly to grow.
  • Breath: inhale on extension, exhale on exertion.
  • Keep it gentle: take breaks; reduce complexity as needed.
  • Flat back / round back: adjust wedge/ball positioning; smaller range; one leg at a time if needed.
  • Curl series: sit higher; keep torso stable; avoid chest pulsing; keep oblique twists mild.
  • Back work: adjust shoulder placement for tucks; for back extension, work on all-4s and extend opposite arm/leg.
  • Choose support: pelvic floor stretch rather than prone upper-back bending.
  • All-4s option: walk hands forward; gentle torso circles.
  • Supported lying: position shoulders at bottom edge of the wedge for back-lying stretches.
  • Close: breathe, transition slowly, restore balance.

Ready when you are.

Reminder: Please consult your physician before beginning or continuing a workout routine during pregnancy.

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