Move
Go-To Prenatal Modifications
Are you expecting? Congratulations! The good news is, you can keep your barre3 practice strong throughout your entire pregnancy (of course, always check with your doctor because everyone is different).
Read on to learn what moves to avoid and how to modify so you get a safe and healthy workout every time.
What To Avoid
Deep or Closed Twisting
To clarify, twisting in general isn’t bad. In fact, it’s healthy to allow some movement in your spine and strengthen your core muscles. However, we want to make room for your baby to grow, and a deep closed twist will compress the abdominal area.
In postures (like Mid Core) that feature twists, be sure to keep them small or eliminate altogether. If your low back is bothering you or you feel like you don’t have room to twist, this is a sign that it’s time to modify.
Crunching
VP of Research and Development (and mother of twins) Lisa Schale Drake says, “Doing crunches while pregnant creates a lot of pressure, which can actually weaken your abdominal wall. I tell my clients that this is a great time to focus on the other 40+ core muscles in your body.”
Lying On Your Belly
Simply put, lying on your stomach can put unwanted pressure on your uterus. Plus your growing bump makes it hard to anchor your hip bones into the mat, which is key for any prone work.
Lying On Your Back
When you lie on your back, sometimes the weight of your uterus can compress an artery that runs along the spine called the abdominal aorta. This can restrict essential blood flow to you and your baby; plus, the pressure of your growing baby can cause discomfort in your lower back.
Depending on the size and placement of your baby, you might feel fine lying on your back—but if your feel nauseated, lightheaded or uncomfortable, it’s time to come up!
SO WHAT CAN YOU DO?
If that seems like a long list of don’ts, no worries—there are plenty of ways you can modify postures to make them safe and comfortable during pregnancy.
Many of these modifications are designed to strengthen your core, which includes the glutes, back body muscles and hip flexors. Keeping your core strong and balanced will help you feel good as you continue to grow. This is also great time to focus on breath work, which will help your body stay aligned throughout your pregnancy.
Ready to get moving, mama? Here are a few of our favorite prenatal modifications:
Open Twists
How To Do It: Sit upright and extend one leg out in front of you. Place the opposite foot at your inner thigh. Inhale and lift tall, then exhale and twist away from the extended leg. Hold for three breaths and switch sides.
Why It Works: This is a great option because it still works the core and gives the spine some mobility.
Do Instead Of: Any deep twisting, which is common during stretches and Core Work.
All Fours
How To Do It: Come down to your mat and place your hands underneath your shoulders and your knees under your hips. Exhale to lift the abdominal wall. Then inhale, keeping the spine and hips still as you lift your right arm and left leg. Lower your arm and leg as you exhale. Repeat for 30 reps and then switch sides.
Why It Works: Working on all fours still fires your core, but does it in a supportive way. Added bonus: it also strengthens your back, glutes, shoulders, and hamstrings!
Do Instead Of: Bridge Lifts, Flat Back Core, or Prone Work
Diamonds
How To Do It: Lie on your right side and place your head underneath your hand. Stack your shoulders, hips, and legs with bent knees. Lift your toes off the ground and rotate your top knee open. Lower your top knee down and then lift it back up; repeat for 30 reps and then switch sides.
Why It Works: This modification not only strengthens the side of your seat, it fires your obliques and shoulders as well.
Do Instead Of: Bridge Lifts, Flat Back Core, Mid Core
Kneeling Squats
How To Do It: Come to your knees and sit on your shins. Option to place a barre3 ball between your heels. Lift tall through your body and anchor through your shins. To add movement, lower the seat toward the heel as you lean slightly forward. Push through your shins and lift back up. Repeat for 30 reps.
Why It Works: This powerhouse move works the legs and glutes while training your body to stand taller. If you are experiencing knee issues or low-back pain, try standing and doing Sumo Squats instead.
Do Instead Of: Bridge Lifts, Ball Hold
Upright Core Scoops
How To Do It: Sitting down, bend your knees and place your hands at the back of your thighs. Inhale and sit tall. As you exhale, curl back through the tailbone and round your back. Inhale to lift tall again. Repeat for 30 reps.
Why It Works: We love this modification because it’s a gentle way to work your abs while you strengthen the muscles of your pelvic floor.
Do Instead Of: Mid Core, Flat Back Core
These are just a few of the many ways you can modify your workout so that it feels great in your body. For even more options, chat with a barre3 instructor in the studio or join barre3 Online to connect with an instructor and get personal help at home. We’ve also got two great barre3 prenatal videos; you can check them out here.
Remember, every day of your pregnancy is different, and what feels great one day might not work another. The best thing you can do is listen to your body—it will tell you when it’s time to modify, and we’re here to help show you how.
Have a question? Ask away in the comments section below!
Are you expecting? Congratulations! The good news is, you can keep your barre3 practice strong throughout your entire pregnancy (of course, always check with your doctor because everyone is different).
Read on to learn what moves to avoid and how to modify so you get a safe and healthy workout every time.
What To Avoid
Deep or Closed Twisting
To clarify, twisting in general isn’t bad. In fact, it’s healthy to allow some movement in your spine and strengthen your core muscles. However, we want to make room for your baby to grow, and a deep closed twist will compress the abdominal area.
In postures (like Mid Core) that feature twists, be sure to keep them small or eliminate altogether. If your low back is bothering you or you feel like you don’t have room to twist, this is a sign that it’s time to modify.
Crunching
VP of Research and Development (and mother of twins) Lisa Schale Drake says, “Doing crunches while pregnant creates a lot of pressure, which can actually weaken your abdominal wall. I tell my clients that this is a great time to focus on the other 40+ core muscles in your body.”
Lying On Your Belly
Simply put, lying on your stomach can put unwanted pressure on your uterus. Plus your growing bump makes it hard to anchor your hip bones into the mat, which is key for any prone work.
Lying On Your Back
When you lie on your back, sometimes the weight of your uterus can compress an artery that runs along the spine called the abdominal aorta. This can restrict essential blood flow to you and your baby; plus, the pressure of your growing baby can cause discomfort in your lower back.
Depending on the size and placement of your baby, you might feel fine lying on your back—but if your feel nauseated, lightheaded or uncomfortable, it’s time to come up!
SO WHAT CAN YOU DO?
If that seems like a long list of don’ts, no worries—there are plenty of ways you can modify postures to make them safe and comfortable during pregnancy.
Many of these modifications are designed to strengthen your core, which includes the glutes, back body muscles and hip flexors. Keeping your core strong and balanced will help you feel good as you continue to grow. This is also great time to focus on breath work, which will help your body stay aligned throughout your pregnancy.
Ready to get moving, mama? Here are a few of our favorite prenatal modifications:
Open Twists
How To Do It: Sit upright and extend one leg out in front of you. Place the opposite foot at your inner thigh. Inhale and lift tall, then exhale and twist away from the extended leg. Hold for three breaths and switch sides.
Why It Works: This is a great option because it still works the core and gives the spine some mobility.
Do Instead Of: Any deep twisting, which is common during stretches and Core Work.
All Fours
How To Do It: Come down to your mat and place your hands underneath your shoulders and your knees under your hips. Exhale to lift the abdominal wall. Then inhale, keeping the spine and hips still as you lift your right arm and left leg. Lower your arm and leg as you exhale. Repeat for 30 reps and then switch sides.
Why It Works: Working on all fours still fires your core, but does it in a supportive way. Added bonus: it also strengthens your back, glutes, shoulders, and hamstrings!
Do Instead Of: Bridge Lifts, Flat Back Core, or Prone Work
Diamonds
How To Do It: Lie on your right side and place your head underneath your hand. Stack your shoulders, hips, and legs with bent knees. Lift your toes off the ground and rotate your top knee open. Lower your top knee down and then lift it back up; repeat for 30 reps and then switch sides.
Why It Works: This modification not only strengthens the side of your seat, it fires your obliques and shoulders as well.
Do Instead Of: Bridge Lifts, Flat Back Core, Mid Core
Kneeling Squats
How To Do It: Come to your knees and sit on your shins. Option to place a barre3 ball between your heels. Lift tall through your body and anchor through your shins. To add movement, lower the seat toward the heel as you lean slightly forward. Push through your shins and lift back up. Repeat for 30 reps.
Why It Works: This powerhouse move works the legs and glutes while training your body to stand taller. If you are experiencing knee issues or low-back pain, try standing and doing Sumo Squats instead.
Do Instead Of: Bridge Lifts, Ball Hold
Upright Core Scoops
How To Do It: Sitting down, bend your knees and place your hands at the back of your thighs. Inhale and sit tall. As you exhale, curl back through the tailbone and round your back. Inhale to lift tall again. Repeat for 30 reps.
Why It Works: We love this modification because it’s a gentle way to work your abs while you strengthen the muscles of your pelvic floor.
Do Instead Of: Mid Core, Flat Back Core
These are just a few of the many ways you can modify your workout so that it feels great in your body. For even more options, chat with a barre3 instructor in the studio or join barre3 Online to connect with an instructor and get personal help at home. We’ve also got two great barre3 prenatal videos; you can check them out here.
Remember, every day of your pregnancy is different, and what feels great one day might not work another. The best thing you can do is listen to your body—it will tell you when it’s time to modify, and we’re here to help show you how.
Have a question? Ask away in the comments section below!
