Barre is by far one of my favorite prenatal workouts. It can so easily be modified for the mom-to-be and it works important muscles for pregnancy and childbirth like the pelvic floor, inner thighs, glutes and hamstrings, core and legs. This prenatal barre workout: Bump at the Barre® can easily be done at home with minimal equipment! Just make sure to follow the safety guidelines for exercising during pregnancy!
This workout starts out with a quick warm-up to get the body warm and elevate the heart rate slightly. Then it is time to grab light 2lb weights (I used 2lbs but I recommend between 1-3lbs) to work the upper body. From there we move to the barre (you can use a sturdy piece of furniture like a chair or a countertop) and grab our playground balls to really target the inner thighs and pelvic floor. Finally we move down the mat for some core work. For this section we use the playground ball and also a foam wedge to help support us and avoid positions that are contraindicated in pregnancy. If you don’t have a foam wedge, you can use several pillows.
The warm up starts with some simple moves to get the heart rate going and warm the muscles.
Stand with legs wide and feet and knees turned out to side. Bend knees dropping seat down towards the floor and bringing thighs parallel with the floor. Straighten legs coming all the way up and squeezing glutes at the top of the move. Can be done in a parallel position with feet together and toes pointing forward, first position with heels together and toes apart or parallel second position with feet apart about hip distance and toes pointing forward with heels directly behind toes.
Plie to Lunge
Start in a second position plie. Lift the right heel and pivot towards the left coming into a lunge position with both knees bent facing the left side. Your knees should make two 90 degree angles. Pivot back to second position plie dropping the right heel. Lift the left heel and pivot towards the right coming into a lunge position with both knees bent facing the right side. Come back to second and continue repeating.
Grab between 1-3lb weights for this upper body section.
Stand in first position with heels together and toes apart and knees bent. Hold one weight in each hand. Bring arms up to shoulder height with palms facing up. Hands should be about shoulder distance apart. Bend elbows drawing weights in to shoulders then extend arms back out so arms are almost all the way straight. Continue repeating the elbows bending in and out.
Serve a Tray
Start in first position demi plie with heels together and toes apart, knees bent. Hold one weight in each hand. Pull the elbows back keeping the arms close by the ribs with palms facing in. Extend the arms straight up at shoulder height with palms still facing in. Pull the elbows back in squeezing the shoulder blades. Continue repeating.
Start in a parallel second position hinged forward at the waist with one weight in each hand. Bend elbows and bring weights to hips with palms facing in towards body. Extend arms straight back lifting weights slightly behind glutes then bend elbows bringing hands back in to hips.
Stand in a parallel second position hinged forward at the waist with one weight in each hand. Allow arms to hang straight in front of the body with the heads of the weights touching or nearly touching. Engage the back muscles as you lift the weights out to the side up to shoulder height. Lower the weights back down in front of the body then repeat.
Start in the same position as the Scarecrow. Extend the weights out to the side at shoulder height but do not lower them back down. Bend elbows bringing the weights in towards the chest then extend the elbows straight bringing the weights back out to the side at shoulder height.
Stand in a wide second position plie with knees and toes turned out to the sides and knees bent. Hold one weight in each hand and bend the elbow in so the are by the ribs and slightly behind the back with palms facing forward. Extend both arms out straight as you lean over to the right side with the left arm going overhead and the right arm going straight out to the side. Return to the starting position and repeat. Repeat to the left side.
For this prenatal barre workout, you will need a playground ball (if you don’t have one grab a small couch pillow or a squishy item like a stuffed animal) and a sturdy pice of furniture like a chair, banister or countertop to hold on to. Get ready to target the thighs and glutes!
Start with either one or both hands on the barre. Stand with your heels together and toes apart in a narrow V or ballet first position. Lift your heels off the ground and walk your feet together until they are touching. Bend your knees creating a diamond shape with your legs. Place the ball between your inner thighs and squeeze in on the ball. Start pulsing down an inch and up an inch.
Start in a Narrow V position. Staying in a low position with heels lifted, shift the hips to the left squeezing in on the playground ball then shift the hips to the right. Maintain a neutral spine the entire time.
Start with one hands on the barre shoulders, hips, knees and toes pointing forward squeezing the playground ball between the inner thighs. Feet should be about hip width apart. Toes point forward with heels directly behind toes. Bend your knees keeping your heels flat on the floor. Incline your chest slightly forward and sit back like you are sitting into a chair. Squeeze the glutes as you straighten the legs back up returning to standing.
Start with either one hand on the barre. Stand with legs wide and feet and knees turned out to side. Bend knees dropping seat down towards the floor and bringing thighs parallel with the floor. Straighten legs coming all the way up and squeezing glutes at the top of the move.
Start in a Second Position Plie with one hand on the barre. Lift the inside heel staying low in the plie. Place the heel back down and lift the outside heel staying low in the plie. Continue alternating lifting one heel then the other.
Bent Knee Foldover
Start facing the barre and fold one forearm on top of the other placing the forearms down the barre then rest the forehead down on the forearms, hinging forward at the waist. Extend the right leg straight behind you with the toe pointed and the knee pointing down to the ground. Slightly bend the supporting left knee. Lift the right leg up to hip height keeping the leg straight and the knee pointed down to the ground. Bend the knee flexing the foot. Pull the knee in to meet the supporting leg knee pointing the foot. Flex the foot and push it out behind you to the starting position. Continue pointing on the way in and flexing on the way out. Repeat on the opposite leg.
Side Glute Lift
Core work can be incredibly beneficial during pregnancy if done correctly. You want to engage your abdominals in a safe and supportive manner. For this workout, you will need your playground ball again and a foam wedge. If you don’t have a foam wedge, stack a bunch of pillows on top of each other (look for firm ones and soft ones won’t provide much support).
Start seated on the mat sitting on the foam wedge with the playground ball between your knees. Knees are bent and feet are flat on the mat. Sit up tall with shoulders over hips and hold onto the back of your thighs. On an exhale roll back into the wedge into a C curve position (creating a C shape with your spine). Using your abdominals, come back up stacking the spine.
Arms Up & Down
From the C Curve position, release your hands off your thighs. Lift both arms up overhead feeling the abs engage then lower the arms to just above the knees. Continue repeating and then stack the spine to sit all the way up.
Start in a C Curve position on the wedge with the ball. Place the left hand behind the left thigh and reach the right arm out to the side. Staying in the C Curve position, reach the right arm across the body towards the left hand then open back up. Repeat on the right then switch sides and do the entire combination on the left.
Lying on the wedge with the head supported, bend both knees and keep feet flat on the floor. Keeping abs engaged, lift the right leg up to a tabletop position. Place the right foot back down on the mat with control then lift the left leg up to tabletop position. Continue alternating.
Lying on the wedge with the head supported, lift both legs up to a tabletop position. Keeping toes pointed, tap the right foot down towards the floor. The foot does not need to touch the mat, only go so far as your back does not arch off the wedge and you are able to maintain a neutral spine with abs engaged. Lift the right foot back up and then repeat with the left foot. Continue alternating.
Hope you enjoyed your total body Bump at the Barre® Prenatal Barre Workout!
For more Bump at the Barre® workouts, check out BBF On Demand!
Way to go moms-to-be!
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