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5 Tips For Bringing Your Bump To The Barre

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5 Tips For Bringing Your Bump To The Barre

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To celebrate Mother’s Day, we’re dedicating today’s blog to all of our barre stars who are expecting! Our prenatal clients love that they are able to bring their bump to the barre throughout their pregnancy since Physique 57 offers workouts for every trimester both at our in-studio classes and our online prenatal workout.

Barre During Pregnancy

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 labour and delivery as well as 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 gynaecologist before starting any exercise regime.

2. Target the important muscle groups: The glutes, hamstrings, inner thighs, pelvic floor, abdominals, and the upper and lower back are important areas to focus on 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.

3. Do the right kind of ab work and 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 labour 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 and 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 okay, 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 also tend to 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 across India, and if you can’t make it to our studio, try our online workouts.

Want to learn about how Physique 57 Co-Founder, Tanya Becker, lost 70 lbs post pregnancy? Watch her story here.






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I confirm that I am an adult of at least 18 years of age or am represented by an adult parent or guardian, and competent to contract and participate in this exercise class/program. This informed consent is freely and voluntarily executed, without coercion, undue influence, fraud, misinterpretation, or mistake. It shall be binding upon me, my spouse, partner, parents, relatives, legal representatives, heirs, executors, administrators, successors, and assignees.

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