In honor of Mother’s Day, we are dedicating this blog post to all of our clients who are expecting! Our prenatal clients love that they are able to bring their bump to the barre throughout their pregnancy since Physique 57’s workouts include variations offered for every trimester (both at our classes and in our online prenatal workout). Due to the low impact, controlled and focused nature of the workout, Physique 57 is not only perfectly adaptable to pregnancy, it’s as though the technique was created specifically for it! Our safe and effective program prepares you both mentally and physically for labor and delivery and will ease postnatal recovery. Follow these bump-friendly tips on how to make the most out of working out while pregnant. They’re sure to give you an extra boost of strength and confidence to carry you through your pregnancy!
1. Listen to your body: Do what feels comfortable for your body. Any mother can share that this may change on a day to day basis during pregnancy, but our classes are non-competitive so you’re encouraged to do what makes you feel good. It’s important to pace yourself, to keep your heart rate at a reasonable level, to always move with control and care, to focus on your breathing, and to stay hydrated while exercising. Every pregnancy is different so always get clearance from your doctor before starting any exercise regime.
2. Target the important muscle groups: The glutes, hamstrings, inner thighs, pelvic floor, abdominals, and upper and lower back are areas on which to focus both pre and postnatal. These muscle groups need to be simultaneously strengthened and lengthened to accommodate the growth of the baby and for you to feel better in your ever-changing body. Check out some bump friendly exercises here as featured in US Weekly.
3. Do the right kind of ab work & keep up with your kegels: While it is important to tailor your abdominal exercises when pregnant, core strength is essential to help your body adapt to the constant postural changes during pregnancy and therefore appropriate ab work should be continued. It’s all about balance- the belly needs to be flexible enough to allow for the baby to grow but strong enough to support that growth. The great news is that one engages her abdominals throughout most of the Physique 57 workout, from deep abdominal stabilization to focused exercises. And kegels are a must to develop the deep core strength necessary for labor and delivery, so be sure to include them both in and out of class.
4. Keep your head above your heart: Blood volume increases by up to 50% by the third trimester, and with more blood to pump, the heart must work harder. The head should always be kept above the heart to keep circulation consistent and the heart rate at a reasonable pace. In addition to offering extra comfort and support, this is why we use prenatal wedges for all back and side-lying exercises in our classes instead of a mat.
5. Have fun & reap the benefits: Pregnant women are constantly being told what they shouldn’t do, but so rarely what they should do. It’s refreshing to focus on the positive and know that it’s not only ok, but it’s important to enjoy yourself while doing it. After all, pregnancy can be an extremely busy time, so dedicating even one hour to your health, fitness, and well-being is already something to celebrate. From our workouts, clients experience improved posture, decreased lower back pain, increased pelvic stability, better circulation, reduced swelling, and they sleep better. Not to mention that sexy, sculpted muscles are the perfect accessory to go along with radiant skin, luxurious hair, and a bump!
Remember these tips next time you bring your bump to the barre. Try our studio classes which offer modifications for prenatal clients in New York City and Los Angeles locations, and if you’re not in NYC, try our online workouts.
Want to learn about how Physique 57 Co-Founder, Tanya Becker, lost 70 lbs post pregnancy? Watch her story here.