Skip to content

Top Navigation

Parents Parents
  • GETTING PREGNANT
  • PREGNANCY
  • BABY NAMES
  • BABY
  • TODDLER
  • BIG KID
  • FUN
  • HEALTH
  • PARENTING
  • FOOD
  • HOLIDAY
  • News
  • THE STAY AT HOME GUIDE
  • SHOP
  • OUR MAGAZINES
  • MORE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Your Profile
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Cozi Family Organizer this link opens in a new tab
  • Help
  • Logout
Login
Subscribe
Pin FB

Explore Parents

Parents Parents
  • Explore

    Explore

    • 22 Chore Ideas for Every Type of Kid

      Find a chore your kid loves to do, and start a habit of wanting to help out that'll last a lifetime. Read More Next
    • Top 5 Mom Friend Problems—And How to Fix Them

      Parenting is so much easier with good pals. Learn to overcome friendship hurdles and bond with women who get you. Read More Next
    • How to Sleep Train Toddlers and Big Kids

      I’m a pediatric sleep specialist who has seen it all, and I’m here to tell you that it’s not too late to get your child to (happily) stay in his own bed all night long. Read More Next
  • GETTING PREGNANT

    GETTING PREGNANT

    See All GETTING PREGNANT

    Your Chances of Getting Pregnant Every Day of the Month

    When sex coincides withĀ your most fertile ovulation days, you'llĀ increase the chances of conceiving.Ā Get to know each phase of your cycle to get pregnant faster.
    • Ovulation
    • Reproductive Age
    • Maximizing Your Fertility
    • Pre-Pregnancy Health
    • Trying to Conceive
    • Dealing With Infertility
    • Genetics
  • PREGNANCY

    PREGNANCY

    See All PREGNANCY

    Signs of Approaching Labor: How to Tell Your Baby is Coming Soon

    Anxiously awaiting your baby’s arrival? Learn to recognize the first signs of labor approaching, which signal that your little one might make an appearance soon.
    • Signs of Pregnancy
    • Pregnancy Week-by-Week
    • Giving Birth
    • Labor & Delivery
    • Pregnancy Symptoms
    • Due Date Calculator
    • Pregnancy Complications
    • Fetal Development
    • Gender Prediction
    • Baby Showers
  • BABY NAMES

    BABY NAMES

    See All BABY NAMES

    These Are the Most Popular Baby Names of 2020

    Curious which baby names stole the show this year? From new classics like Noah to tried-and-true faves like Ava, here are the top boy and girl names of the year so far, plus more naming trends to consider.
    • Baby Girl Names
    • Most Popular Names
    • Names by Origin
    • Twin Names
    • Baby Boy Names
    • Names by Religion
    • Celebrity Baby Names
    • Baby Name Quizzes
  • BABY

    BABY

    See All BABY

    How to Decode Your Baby's Cough

    Caring for a baby with a wet or dry cough? Listen for wheezing, hacking, or barking first, then read on to find out what's normal and when it's time to worry.
    • Newborn Care
    • Crying Baby
    • Health
    • Baby Development
    • Safety
    • Gear
    • Breastfeeding
    • Diapers
    • Sleep Issues
    • Feeding
    • Nursery
  • TODDLER

    TODDLER

    See All TODDLER
    • Preschool Activities
    • Behavior & Discipline
    • Toddler Development
    • Milestones
    • Potty Training
    • Starting School
    • Health
    • Safety
    • Childcare
  • BIG KID

    BIG KID

    See All BIG KID

    How to Deal With Bullies: A Guide for Parents

    Mean kids aren't just a middle-school problem. The trouble has trickled to the youngest grades. Learn how to spot it—and how to protect children of all ages from bullies at school.
    • Education
    • Health
    • Food & Nutrition
    • Bullying & School Problems
    • Child Development
    • Safety
    • Manners & Responsibility
  • FUN

    FUN

    See All FUN

    17 Budget-Friendly Kids’ Birthday Party Ideas

    A fun celebration doesn’t need to cost a pretty penny. Throw a memorable bash with these clever cost-cutting kids’ birthday party ideas.
    • Birthdays
    • Indoor Activities
    • Outdoor Activities
    • Arts & Crafts
    • Printable Coloring Pages
    • Kids' Entertainment
    • Best Toys
    • Holidays
    • Family Vacation Ideas
  • HEALTH

    HEALTH

    See All HEALTH

    All About Coronavirus COVID-19: A Concerned Parent's Guide

    Here’s everything you need to know about the disease that originated in Wuhan, China.
    • ADD & ADHD
    • Allergies
    • Autism
    • Cold & Flu
    • Coronavirus and COVID-19
    • Cough
    • Down Syndrome
    • Emergency Aid
    • Fever
    • Medication & Vitamins
    • Obesity
    • Rashes
    • Stomach Aches
    • Vaccines
  • PARENTING

    PARENTING

    See All PARENTING

    The Stay at Home Guide for Parents

    Everything you need to thrive at home as a family.
    • Positive Parenting
    • Parenting Style
    • Celebrity Parents
    • Family Dynamics
    • Divorce
    • Home
    • Adoption
    • Just for Mom
    • Money
    • Toy Recalls
    • Stroller Recalls
  • FOOD

    FOOD

    See All FOOD
    • Family Recipes
    • Baby Food
    • Toddler Finger Food Recipes
    • Hints & Tips
    • Healthy Eating
    • Birthdays
    • Holiday Recipes
    • Quick & Easy Meals
    • Food For Pregnant Women
  • HOLIDAY

    HOLIDAY

    See All HOLIDAY

    44 Fun Valentine's Day Crafts for Kids

    Spend an afternoon making these Valentine's Day cards, decorations, and edible projects for kids. Bonus: These craft ideas are perfect for preschoolers and the ideal homemade gift for a few special someones!
    • Christmas
    • New Year's
    • Valentine's Day
    • Easter
    • Mother's Day
    • Memorial Day
    • Father's Day
    • 4th of July
    • Halloween
    • Thanksgiving
    • Hanukkah
  • News
  • THE STAY AT HOME GUIDE
  • SHOP
  • OUR MAGAZINES

    OUR MAGAZINES

    See All OUR MAGAZINES
    • Parents
    • Parents Latina
    • Ser Padres
  • MORE

    MORE

    • Newsletters
    • Contests
    • ParentsIRL
    • Adulting
    • First Year Playbook
    • Celebrate Your Way

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Your Profile
  • Your Profile
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Cozi Family Organizer this link opens in a new tab
  • Help
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Pregnancy & Birth
  3. My Pregnant Body
  4. Pregnancy Fitness
  5. The Prenatal Barre Workout You Can Do at Home

The Prenatal Barre Workout You Can Do at Home

By Anna Maltby
February 14, 2019
Skip gallery slides
Save Pin
Build strength for an easier pregnancy and delivery with these five barre exercises that are safe for you and baby.
Start Slideshow

1 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Barre During Pregnancy Perks

Credit: Courtesy of the Barre Code

For moms-to-be, barre workouts are kind of where it's at. They focus on strengthening the core, hips and legs—exactly what you need right now to stay stable and strong, not to mention what you'll use later on when it's time to push. And the challenging arm moves help sculpt your upper body to prep it for toting around your little one.

"Building a strong physical foundation will help you feel good throughout your pregnancy and delivery, and will help you bounce back much quicker postpartum," says Jillian Lorenz, founder of The Barre Code, a chain of barre studios with locations across the country. Lorenz designed (and modeled!) these exclusive moves.

What you'll do: Do each move as instructed and repeat the sequence 1-2 times, 3-4 times per week. You'll need a yoga mat, a set of light weights, and a stable surface for balance like a tall chair or countertop.

RELATED: 4 Easy and Safe Pregnancy Exercises

1 of 6

Advertisement
Advertisement

2 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Flat Back/Cat

Credit: Courtesy of the Barre Code

Activates and strengthens deep abdominal muscles and pelvic floor, stretches lower back.

Start on all fours with a flat back and weight distributed evenly among hands and knees. Exhale, rounding through the back, lifting up through the pelvic floor and thinking about "hugging your baby in closer" using the transverse abdominals. Hold for a count of 5 and inhale returning back to your flat back starting position. Repeat 15 times.

RELATED: 5 Pregnancy Stretches to Relieve Tension

2 of 6

3 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

All About That Bass

Strengthens glutes and outer hips, stabilizes lower back and core.

Part 1: Start on all fours and extend left leg straight back behind you, laces facing the ground. Lift the extended leg to hip height by squeezing glutes. Lower leg with control and repeat. As you lift the leg, focus on keeping the lower back flat—no arching!—and hug your baby up and in toward the spine. Repeat 15 times, then switch sides.

Part 2: Drop down to the left forearm and open hips to the right. Extend right leg up on the diagonal, laces pointing out. Take little lifts of the leg by squeezing outer hip muscle. Keep pressing out of the shoulder, and keep pulling the belly in to stabilize the position. Pulse for 10, hold high for 10, then repeat two more times. Then switch sides.

RELATED: 5 Simple Pregnancy Exercises for Every Trimester

3 of 6

Advertisement

4 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Dip and Reverse Plank

Credit: Courtesy of the Barre Code

Strengthens triceps, shoulders and core.

Dip: Start in a seated position with feet flat on floor, hip-width apart, and place the hands behind the seat with fingertips facing forward. Lift seat to a hover and shift weight into palms feeling the load in the shoulders and triceps. Bend elbows as deep as you can without seat hitting the floor, exhale, press through the palms and extend the arms squeezing through the triceps. Repeat 10 times.

Reverse Plank: With arms straight, extend legs long while keeping the glutes squeezed and lifted. Push out of palms, squeezing back of upper arm, press up and out of the shoulders, squeeze the glutes up, hug the baby in, and reach as long as you can through the toes. Hold this active position for 15-20 seconds.

Drop to the seat, shake out the wrists, then repeat the Dip and Reverse Plank two more times.

4 of 6

5 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Kneeling L Raise

Credit: Courtesy of the Barre Code

Strengthens shoulders and stabilizes glutes and core.

Start in a high kneeling position with knees two fists'-distance apart (if this bothers your knees, tuck your toes under for additional support and cushion with a folded-over yoga mat or towel). Squeeze glutes together, and hug the baby up and in while lifting through the pelvic floor. With a weight in each hand, extend and lift arms straight ahead to shoulder height, then lower. Then extend left arm straight forward to shoulder height and right arm straight out to the side, then lower. Repeat "L" shape on other side. Continue doing center, right L, left L for 8 to 10 rounds. Rest, then perform two more circuits.

RELATED: Weight Training While Pregnant

5 of 6

6 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Wide Second Pulses

Strengthens quads, hamstrings, inner thighs, glutes and hips.

Use the back of a chair or a counter for stability. Set feet out to a wide straddle position—much wider than the shoulders. Turn feet out to 45 degrees. Tuck tailbone straight down and bend knees right over toes, then lower the body slightly as if sliding straight down a wall. Pulse the body up an inch and lower back down with control. Repeat 20 times. Then, hold the body low and perform kegels for 10 repetitions. Repeat the whole series 2 more times without standing up all the way.

6 of 6

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 6 Barre During Pregnancy Perks
2 of 6 Flat Back/Cat
3 of 6 All About That Bass
4 of 6 Dip and Reverse Plank
5 of 6 Kneeling L Raise
6 of 6 Wide Second Pulses

Share options

Facebook Tweet Mail Email iphone Send Text Message

Login

Parents

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Customer Service this link opens in a new tab
  • Cozi Family Organizer this link opens in a new tab
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • From Our Sponsors this link opens in a new tab
  • Affiliate Program this link opens in a new tab
  • Sitemap

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Health this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • People this link opens in a new tab
  • People en EspaƱol this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Parents.com is part of the Parents Network. © Copyright 2021 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.parents.com

View image

The Prenatal Barre Workout You Can Do at Home
this link is to an external site that may or may not meet accessibility guidelines.