PREGNANCY MODIFICATIONS
SAFE, SUPPORTED & STRONG THROUGH EVERY STAGE OF PREGNANCY
Our classes are safe, effective, and empowering throughout pregnancy. With a few simple modifications, you can continue to enjoy your practice while supporting your body and your baby.
Always listen to your body and consult your doctor before beginning or continuing any exercise routine. Our instructors are here to guide you and will recommend modifications tailored to your stage of pregnancy.
WHY BAR IS PERFECT FOR PREGNANCY
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Low-Impact, High Reward: 
Strengthen and tone without the joint stress of high-impact workouts.

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Core & Posture Support: 
Gentle movements help stabilize your core and protect your back.

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Flexible & Adaptable: 
With clear modifications, you can safely continue classes through every trimester.

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Mind-Body Connection: 
Barre keeps you grounded, energized, and connected to your body during this important stage.
GENERAL GUIDELINES FOR ALL STAGES OF PREGNANCY
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Inform your instructor that you are pregnant so they can best support you.
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Avoid hanging on the stall bar.
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Skip the splits during stretches.
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Substitute the cobra stretch for the cat stretch.
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Modify any exercise that feels uncomfortable.
MODIFICATIONS BY STAGES OF PREGNANCY:
EARLY PREGNANCY
(ALL STAGES)
​As your body changes, additional modifications help protect your core and growing uterus. If carrying twins or feeling discomfort sooner, begin modifications earlier.
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Warm-Up: Hold the bar for balance, avoid deep forward bends.

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Pushups & Planks: Option to incline on the bar or perform on knees.

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Stretches: Skip twisting motions; focus on neutral spine.
2ND TRIMESTER
20 WEEKS+
As your body changes, additional modifications help protect your core and growing uterus. If carrying twins or feeling discomfort sooner, begin modifications earlier.
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Avoid deep backbends and twisting stretches.

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Use risers for round-back and flat-back work.

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Modify curl positions by using support and keeping both feet on the floor.

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Stay close to the bar for balance in standing work.
3RD TRIMESTER
28-40 WEEKS
During this phase movements should feel supportive rather than strenuous, with props and elevated positions helping you stay safe and strong.
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Focus on stability and comfort, larger range of motion is not necessary.

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Replace knees-to-chest or knees-to-side with gentler options like mermaid stretch.

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Use props (ball, risers, mats) for extra support.

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Choose upright or seated positions for final stretches instead of lying flat.
YOUR STEP-BY-STEP
PREGNANCY MODIFICATIONS VIDEO
EXERCISE-SPECIFIC MODIFICATIONS:
WARM UP
One-weight lifts
Modify by working with your back at less of a forward angle (about 45 degrees) or hold onto the bar for balance.
Push-ups & plank
We recommend, but don't require, modifying pushups and plank against the bar, leaning diagonally in.
You are welcome to perform these exercises on your knees or feet as usual if you prefer.
Stretch at the bar
At this stage, you should avoid twisting stretches, therefore, remain in the waist stretch (arm overhead leaning towards the wall or mirror) as the rest of the class turns their room-side shoulder down to move to the back stretch.

Do not perform other variations such as twisting towards your stretching leg and bringing arms to a T-shape.

You can opt to perform stretch at the bar in a kneeling position if it's more comfortable.
THIGH WORK
Thigh stretch
Stretch gently. In this position,
especially in the lunge, do not take the splits option.
Do not do any variation that includes twisting at the waist, such as the side stretch where you walk both hands to the left and hang to the right.
Ball or small mat use
​Using the ball or small mat pressed
between the lower thighs is fine if it's comfortable for you.
SEAT WORK
Foldover & Arabesque
Modify these exercises with diagonal seat, standing seat or pretzel.
Choose an exercise that can follow the same choreographic moves being taught to the rest of the class as closely as
possible.
Your teacher will be able to make a recommendation.
Zinger or Floor Zinger
Modify zinger by staying close to the bar, almost standing.
Alternately, do standing seat facing the bar ordiagonal seat.
You may do floor zinger unless you find it uncomfortable. Alternately, continue doing the seat-work that was being done prior to floor zinger.
Stretch at the bar
Modify pretzel under the bar or on-profile by keeping your hands on the floor. If you are experiencing sciatica, avoid this exercise.
During the stretches, do not perform the twist stretch where you turn down to face your extended leg, simply remain in the side stretch.
ROUND BACK & FLAT BACK
1.
Modify round-back by placing 3-4 risers against the wall under your large mat and lean (about 45 degrees) against the risers to tilt your pelvis forward and support your low back.
Pull a strap over your working side foot and hold the strap with your elbows bent.
2.
Instead of the spiral stretch after round-back, raise one arm up, turn your palm away from you and lean to the opposite side to stretch your waist.
3.
Modify flat-back by keeping both feet dawn.
CURL & CURL STRETCHES
1.
​Use 3-4 risers for support in the same manner you did for round-back.
4.
In place of low curl with one or both legs up, do kickstand curl.
Alternately, you can do static curl and perform the curling motion with the challenge option to release your thighs and raise arms higher.
2.
You must keep both feet on the floor for all abdominal work. Curling is an option for any set if you feel comfortable doing so.
5.
​In place of the knees-to-the-side, oblique stretch after curl, do the mermaid stretch.
3.
In place of clam or flat-back curl, do high curl with the ball behind your waist.
Keep the 3-4 risers and bend forward so you can place the ball between your back and the risers.
6.
During the cat stretch round your back, then bring your spine to neutral rather than arch it.
The reason is that the weight of the growing belly can put pressure on your spine when in an arch.
BACKDANCING & FINAL STRETCH
1.
We encourage pregnant students that are 20+ weeks to limit the time spent lying on their backs during exercise.
For this reason, we recommend doing back-dancing and/or the final stretch in an upright position.
Take the option that is most comfortable for you at your stage of pregnancy.
2.
​You may modify back-dancing by kneeling on a small mat in a parallel position facing the bar and performing rhythmic tucks.
3.
You may modify final stretch by sitting up with one leg extended in the strap and the other leg bent on the floor for stability.
You may also use the risers if needed to lean against for added support.
EXCERCISES TO AVOID:
​While most barre exercises can be modified for pregnancy, certain exercises and activities can become challenging and uncomfortable. There are a few exercises and movements you should avoid to keep you and your baby safe:
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Avoid exercises that require lying flat on your stomach or back to prevent pressure on organs and restricted blood flow.

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Focus on breath and form during abdominal work; use risers for support and avoid deep twists or intense stretches (e.g., cobra pose).
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Avoid exercising to the point of exhaustion.
SUPPORT FROM YOUR INSTRUCTORS
Our certified instructors are trained to guide prenatal clients with care and attention. Always let your teacher know how you are feeling so they can recommend the best modifications for you.
NEED EXTRA SUPPORT?
Not sure which modifications are right for you?
Book a 1-on-1 prenatal modification session at your home studio.
Our instructors will walk you through every adjustment, answer your questions, and make sure you feel confident and safe in class.
Ask your studio front desk or instructor to schedule your personalized session today.
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