Your Guide to Physique 57 Prenatal Program

Pregnancy is beautiful, exciting, and life-changing but tricky. 

But then again, it’s also one of life’s greatest moments. 

Whether you’re a first-time mom or expecting your second child and beyond, having a baby is exciting and perhaps nerve-wracking. 

While delivering a baby is hard work, it doesn’t feel impossible. 

That brings us to our next point. 

“Can I work out when pregnant?” 

This is one of the most common questions expectant mothers have. Fortunately, the answer is yes. In fact, exercise and pregnancy are perfect together. 

Working out while pregnant can help you feel stronger and energized throughout all three trimesters, from delivery to postnatal recovery.

Of course, you will need an effective workout plan to ensure the safety of you and your baby.

Physique 57 Safe and Effective Prenatal Program

Voted the “Best Prenatal Program” by New York Magazine, Physique 57’s low-impact method is a safe and energizing way for prenatal women to stay strong, flexible, and healthy. 

Barre is one of the best and safest prenatal workout programs for a wide variety of reasons. Not only is it low–impact, but it’s easily modified to accommodate every stage of your pregnancy.

It’s also one of the best ways to keep you and your baby healthy. 

Our program has safely supported women through their childbirth journey for over a decade.

However, it’s vital to keep in mind that your exercise routine may require some adjustments as your body changes throughout each trimester. 

For instance, you’ll likely feel more tired as you near your due date, and you may feel out of breath, off-balance, or sore. These are all normal changes that can be accommodated with the right prenatal program.

Prenatal programs can benefit you in other ways, even outside your pregnancy. 

It will give you a chance to get out and socialize with other expecting mamas, and also boost your mood and energy levels.


Staying active during pregnancy can provide a wide range of benefits for you and your baby. 

While the benefits of working out while pregnant are endless, here are some of our favorites.

  • Prepares you for labor and delivery
  • Decreased lower back pain
  • Eased postpartum recovery
  • Improved circulation
  • Pelvic stability and posture
  • Positively impacts sleep quality and energy levels
  • Offers relief from pregnancy discomforts and complications, including fatigue, constipation, swollen ankles, and aches and pains
  • Reduces postpartum depression and anxiety

Other benefits also include improving your stamina and heart health, lowering blood pressure, and even improving your self-esteem. 

The critical thing with prenatal fitness is to make it a routine right from the beginning. 

That way, you can reap the benefits through every trimester.

5 Trimester Specific Workouts

Each trimester of your pregnancy brings a different set of needs, challenges, and precautions. That’s why we’ve created a safe pregnancy workout plan, broken down by trimester.

We also made a point to design our Prenatal Program from a positive stance, focusing on the benefits and what to do, not only on what not to do. Pregnant women are incredibly strong, and we are here to help you celebrate your strength, boost your energy, and have fun while doing it!

As always, it’s important to listen to your body and do what’s most comfortable for you. And be sure to consult your doctor before beginning a new exercise regimen.

But don’t fret! The workouts below have made it easier for many people to make simple lifestyle changes that are easy to stick with. You can do these anywhere, anytime! 

1. Prenatal 1st Trimester Workout with Brooke

Welcome to your first trimester! 

This 15-minute workout is designed to keep you moving during early pregnancy so that you feel healthy and strong, while also preparing you for motherhood. 

You will activate muscles that are needed to lift, carry, and remain flexible in just the right amounts for you and your baby.

2. Prenatal 2nd Trimester Workout with Brooke

Triumph in your 2nd Trimester with this total body workout. 

Specifically created to keep you feeling safe, energized, and self-assured as your body starts to feel the changes of your pregnancy. 

Sculpt your arms and legs, and keep your core engaged in the best possible way for you and your baby!

3. Prenatal 3rd Trimester Workout with Torrey

Stay strong and confident in your 3rd Trimester with these tailored exercises to safely meet your movement needs during your final months of pregnancy. 

You got this, mama!

This class can also be done at any time during your pregnancy journey when you feel ready to learn more modifications for your changing body.

4. Bump-Friendly Body Burn with Torrey & Brooke

Strong as a Mother! 

With this full-body workout, you will learn exercises designed to meet you wherever you are on your pregnancy journey. 

This class focuses on stability and control so that you stay feeling healthy, energized, and empowered.

5. Postpartum Recovery with Torrey

This short series combines gentle stretches and strengthening sequences to help you slowly recover postpartum. 

Perfect for any time in your pregnancy or in your 4th trimester when you need a little extra TLC.

Get Ready For Your Next Journey

Following a prenatal workout program is a wonderful way to invest in you and your baby’s health and well-being. 

Barre is the perfect type of exercise, no matter what trimester you’re in. 

Our instructors, who are specially trained in prenatal fitness and mamas-to-be themselves, will be there to help modify and assist you throughout every class. 

Prepare for this exciting chapter of your life and subscribe to our Prenatal Program, available anytime, anywhere.

For only $9.99/month, get access to a collection of 5 trimester-specific workouts. Start with a 7-day free trial with your Prenatal Subscription.

You can also access our Prenatal Program of 5 trimester-specific workouts PLUS the Fit Mamas Collection of 30+ Pre and Postnatal-friendly workouts for only $19.99/month. Start with a 7-day free trial with your Prenatal Premium Subscription.

Know more about our feel-good, ultra-effective movement at