Prenatal and Postnatal Barre

Why barre is uniquely suited to pregnancy — and the evidence that backs it up. Live webinar included.

• Why barre's no-to-low-impact nature makes it ideal for pregnant clients
• 11 evidence-based benefits: less weight gain, shorter labor, better sleep, healthy birth weight, improved mood, and more
• Gestational diabetes risk reduced by 48% with prenatal exercise (40% if active pre-pregnancy)
• Preeclampsia incidence reduced 33–35% with moderate activity
• Physician clearance protocol and additional release form requirements
• How to introduce new-to-barre pregnant clients (observe one class first)

Managing the realities of teaching pregnant clients — scope of practice, safety, and building your referral network. Live webinar included.

• Scope of practice — what you can and cannot address as a fitness professional
• Building a referral relationship with a Pelvic Floor Physical Therapist (PFPT)
• How to handle the client who refuses modifications (approach and correct immediately)
• Heart rate monitoring — asking for rates periodically throughout class
• Music BPM cap: ~135 BPM for prenatal classes to keep pace safe
• Intensity management: "talk test" as the primary intensity gauge
• Liability waivers and medical clearance documentation

How to communicate with prenatal clients — and answer the questions they always ask.

• How much exercise is safe: 30+ min of moderate activity on most days (ACOG)
• Recommended schedule: 2 prenatal + 2 regular classes/week in trimesters 1–2; 3–4 prenatal/week in trimester 3
• Cardio: interval style with heart rate monitor; avoid sustained high-intensity
• Abdominal work: no supine core exercises after the beginning of the 2nd trimester
• Modified core: seated, inclined, or side-lying positions for safe abdominal work
• Balance changes: belly weight shift, hypermobile joints under increased load
• All center work done with both feet planted; all barre work facing barre with both hands

The complete three-segment class format with equipment and setup guidance. Live webinar included.

• Segment 1: Center work — warm-up 8–10 min, upper body exercises away from barre
• Segment 2: Barre work — all exercises facing barre with both hands on barre
• Segment 3: Mat work — core, glutes, pelvic floor (Kegels), and stretching
• Pre-class modification briefing to reduce student anxiety and save instruction time
• Kegels protocol: incorporate into every prenatal class for pelvic floor preparation
• Post-class community time: buffer between classes so students don't feel rushed

Sample warm-up and upper body videos included. Primary muscles, setup, and modification options covered for each exercise.

• Warm-up: deep breathing with arms, grand plié roll-ups (with flat-back modification), side stretches
• Upper body with tubing or weights: bicep curls, shoulder raises, back — elbow dips, triceps kick-backs and pulse extensions
• Barre pushups: triangle position, hover hold, 10 full + isometric hold + 10 reps sequence
• Upper body stretches: cat/cow on wall, cat/cow at barre, drop squat stretch, chest opening stretch
• Max weight: 1 lb (higher weight risks shoulder injury and incorrect muscle recruitment)

Sample lower body video included. All exercises done facing the barre with both hands for stability throughout pregnancy.

• Calf raises: 6th (parallel), 1st position, and 2nd position
• Pliés on demi pointe: parallel and 1st position — calves, glutes, adductors, gastrocnemius
• Pliés in 2nd position: targeting hamstrings, quads, inner thighs, and glutes
• Lower body stretches between exercises: quads, calves, glutes — with modification for each
• Drop squat stretch at barre: favorite among late-term students; provides immediate lower back relief
• Cat/cow at barre: spinal articulation between toning sets

Modified core and floor work specific to pregnancy — no supine exercises after the start of the 2nd trimester.

• Cat/cow on all fours — with standing modification for sensitive knees
• Child's pose: modified with knees in "V" for expanding belly; includes assisted instructor variation
• Side leg series: legs at a slight forward angle; modification = bent bottom knee for stability
• Plank: extended arms or forearm plank, 15–30 seconds, abs contracting around baby
• Pulse backs with ball: C-curve seated, small pulses into 9-inch ball — isometric core
• Pulse backs with ball and twist: oblique variation with rotation

Post-class community management, postnatal planning, and a complete Prenatal Barre sample class recording. Live webinar: Prenatal Tips.

• Postnatal return-to-exercise planning from a prenatal instructor perspective
• Building community: students bond over shared experience; schedule buffer time post-class
• Feedback loop: what they liked, didn't like, what to add next time
• Full Prenatal Barre sample class recording — watch a complete class end to end
• Prenatal Barre Toolkit — included with course completion