PREGNANCY MODIFICATIONSguidelines + recommendations

If you have been taking Pure Barre regularly before your pregnancy, we recommend that you let your medical doctor know of your plan to continue Pure Barre; medical doctors are well equipped to help you make the most out of exercising with a baby on board.

Pure Barre is a low-impact, safe and effective way to maintain your strength, flexibility, joint range of motion and endurance throughout pregnancy. Women who have a regular history of being active, and who have no complications during pregnancy, are often encouraged by medical professionals and clinicians to continue safe, low-impact exercise throughout pregnancy. Continuing to take Pure Barre 2-3 times each week may even assist you during childbirth and help to keep your mood elevated throughout pregnancy.

REFERENCES & ADDITIONAL RESOURCES For additional information on research and best practices surrounding pregnancy and exercise, consult the following resources and/or speak with your medical doctor:

American Pregnancy Association: www.americanpregnancy.org/pregnancy/health/exerciseguidelines.html

American College of Sports Medicine: Roundtable Consensus Statement – Impact of Physical Activity during Pregnancy and Postpartum Disease Riskwww.acsm.org

The American College of Obstetricians and Gynecologists: Physical Activity and Exercise during Pregnancy and the Postpartum Periodwww.acog.org

QUICK LIST OF EXERCISE MOVEMENTS TO AVOID DURING PREGNANCY

Exercises that compress belly Twisting postures closing off the pelvis Lying flat on the back for too long with no neck support Lying directly on the belly Exercise in the heat and/or humidity Quick postural changes Contact Sports (like kick-boxing) Activities that have a high risk of falling (like gymnastics)

Please consult your medical doctor before starting any regular exercise routine, including Pure Barre, during your pregnancy.

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PREGNANCY MODIFICATIONS guidelines + recommendations

ROLL-UP HUNDREDS

PREGNANCY MODIFICATIONS FOR PURE BARRE The chart below shows a list of setups (body positions) during a Pure Barre class that you may need to modify throughout your pregnancy. Note that these guidelines are not separated by trimester, because every body and every pregnancy is different. You may need some of these modifications in the first trimester, or you may not need any of them until your third trimester. We suggest taking time to review these modifications – and the pictures that accompany them – before your next class, so that you can let your instructor know of any questions you may have!

Please listen to your body throughout each class and know that you are your own best teacher. Move slowly and with awareness throughout each and every class; some days may be easier than others. If you feel like you need a break at any time during class, take one! Be sure to alert your Pure Barre teacher and your physician if your symptoms during or after class suddenly change.

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WARM UP PREGNANCY MODIFICATION

Knee-Ups Lift knees only as high as you comfortably can; take your time transitioning from standing to lying on the carpet.

Hundreds Keep your legs bent in a tabletop and hold on under your thighs for support (tuck chin to chest). Or, plant feet on the carpet, lift chest and shoulders, and pump the arms.

Roll-Up Keep the knees bent, feet flat on the floor, hold under the thighs for support as your roll up and down (keep the chin to the chest). Avoid lowering all the way back down; work for smaller range of motion

Forearm Plank, Straight Arm Plank

Place your knees on the carpet, pull the heels close to your seat, and work for a straight line from your shoulders to the hips. Option to perform standing plank at the barre if needed.

Side Arm Plank Drop the bottom knee to the carpet, knee directly below the hip, for more support. Option to perform standing plank at the barre if needed.

Push-Ups & Tricep Push-Ups

Place knees on the carpet with heels toward your seat, and work for a smaller range of motion. Maintain length through the spine. If push-ups feel like too much pull/weight on the low back, work standing push-ups at the barre.

Weight Work Keep feet hip width apart and parallel (even if choreography cues for feet wider than the hips), work with lighter set of weights or no weights at all if needed. Focus on your best posture and avoid shifting weight to your low back.

PUSH-UPS

STRAIGHT ARM PLANK FOREARM PLANK SIDE ARM PLANK

PREGNANCY MODIFICATIONS guidelines + recommendations

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THIGH WORK PREGNANCY MODIFICATION

All Positions Taking a slightly wider stance will help with feelings of stability. For example, if your teacher cues “feet zipped together,” keeping your feet hip width apart will work the same muscle group allow for better sense of balance.Work facing the barre for increased balance, work up slightly higher, and withoutequipment if needed.

All Positionsteacher cues “feet zipped together,” keeping your feet hip width apart will work the same muscle group allow for better sense of balance.Work facing the barre for increased balance, work up slightly higher, and withoutequipment if needed.

SEAT WORK PREGNANCY MODIFICATION

All Positions Work facing the barre, working leg lower, and without equipment if needed.

Table TopPositions

If tabletop positions feel like too much pull/weight on the low back, work with chest up standing at the barre and complete the same choreography.

FOLDOVERS

Thigh Stretch Be careful not to over-stretch, as many women experience increased flexibility throughout pregnancy. Work to move from one stretch position to the next with fluid movement and control.

If foldover positions feel like too much pull/weight on the low back, work with chest up standing at the barre and complete the same choreography.

Foldover andSemi-FoldoverPositions

Use a smaller range of motion if needed for joint laxity, or widen knees to a ‘butterfly position’ to accommodate your growing belly.

Seat Stretch–Forward Fold

PREGNANCY MODIFICATIONS guidelines + recommendations

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ROUNDBACK PREGNANCY MODIFICATION

All Positions Keep your bottom knee bent and bottom foot flat on the floor rather than transitioning legs to ‘L’ shape. Maintain light grip behind working side leg entire series. Your extended leg may need to be slightly lower than normal to accommodate growing belly. You will not feel the same work in your abs as you did pre-pregnancy, but you’ll still feel some engagement of the core. And, you’ll release tension down the back of your leg and your lower back.

All Positionsteacher cues “feet zipped together,” keeping your feet hip width apart will work the same muscle group allow for better sense of balance.Work facing the barre for increased balance, work up slightly higher, and withoutequipment if needed.

FLATBACK PREGNANCY MODIFICATION

All Positions

Spine Stretch Make rotation very slight or stay seated tall in the center and avoid twist.

Keep your feet flat on the floor at all times. You may flex, point, or flatten your feet – whatever feels right to you. Follow the movements the teacher cues; rather than lifting, drag or tuck. If the exercise involves rotation, only rotate a small amount.

ROUNDBACK

FLATBACK

PREGNANCY MODIFICATIONS guidelines + recommendations

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AB WORK PREGNANCY MODIFICATION

1st Section Work up higher in the position; scoot feet closer to your seat and sit taller. Option to place the ball behind the low back for extra support. Keep a light grip behind both thighs throughout. Avoid any large rotation movements.

All Positionsteacher cues “feet zipped together,” keeping your feet hip width apart will work the same muscle group allow for better sense of balance.Work facing the barre for increased balance, work up slightly higher, and withoutequipment if needed.

3rd Section (lower ab curls) Plant feet into the carpet, hip width apart, and tuck the hips (same movement engaging lower abs). If lying flat on your back causes any discomfort, advance to the cat/cow stretch a little bit early.

All Positionsteacher cues “feet zipped together,” keeping your feet hip width apart will work the same muscle group allow for better sense of balance.Work facing the barre for increased balance, work up slightly higher, and withoutequipment if needed.

2nd Section (when we roll back, chin and chest stay lifted) Use the modifications for the hundreds shown earlier in the warm up section.

ABS CAT / COW

END OF CLASS PREGNANCY MODIFICATION

Cobra Stretch Perform cat/cow stretch in replacement of this to avoid weight directly on belly.

All Positionsteacher cues “feet zipped together,” keeping your feet hip width apart will work the same muscle group allow for better sense of balance.Work facing the barre for increased balance, work up slightly higher, and withoutequipment if needed.

Back Dancing Work with your hips only a fist distance from the mat, and consider widening your stance just slightly for comfort and balance. Work on flat feet entire series.

All Positionsteacher cues “feet zipped together,” keeping your feet hip width apart will work the same muscle group allow for better sense of balance.Work facing the barre for increased balance, work up slightly higher, and withoutequipment if needed.

Back Extension Work on hands and knees (tabletop position) to avoid weight directly on belly; extend one arm and opposite leg, and switch sides when the class switches choreography.

Final Stretch–All Positions

Be careful not to over-stretch, as many women experience increased flexibility throughout pregnancy. Work to move from one stretch position to the next with fluid movement and control. For final straddle sit and forward fold stretches, make range of motion smaller (keep chest slightly higher up) or bring the legs to a butterfly shape to accommodate your growing belly.

BACK EXTENSION BACK DANCING