Staying Active During Pregnancy Starts with Feeling Confident in Your Movement
If you’re pregnant and want to keep up with your barre workouts or are just starting to explore movement in pregnancy you’re in the right place.
I’m Brittany, a certified pre/postnatal certified trainer and mom. I created Britsbarre to help women feel strong, capable, and supported especially during big transitions like pregnancy and postpartum. Barre classes helped me maintain strength through my own pregnancy, and I’m here to help you do the same with safe, effective, at-home online barre classes you can modify throughout all three trimesters.
Here’s exactly how to adapt your workouts to feel empowered, not restricted, during each stage of pregnancy.
What to Know About Your Core and Pelvis During Pregnancy
Before diving into trimester-by-trimester modifications there are a few key concepts you need to understand:
1. Intra-Abdominal Pressure (IAP) and the Linea Alba
Abdominal separation is a normal part of pregnancy as your body makes space for your growing baby. At Britsbarre, my goal is to lead you through trimester-safe prenatal barre workouts that help you avoid excessive intra-abdominal pressure (IAP), which can make that separation worse and slow down postpartum healing. This condition is called diastasis recti, and learning how reduce the severity and minimize excessive strain on your connective tissue during pregnancy is key to supporting your recovery after birth.
2. Pelvic Positioning Matters
A neutral pelvis is when your hip bones point forward like headlights. During pregnancy, an anterior pelvic tilt is common and can create more intra-abdominal pressure (IAP), which may strain the core and pelvic floor. Some barre methods, like Pure Barre and Barre Method often emphasize repeated pelvic tucking to activate the abs, but this approach can unintentionally increase IAP when overused, especially during pregnancy. In every prenatal barre class I teach inside the Britsbarre Virtual Studio, I focus on helping you maintain a neutral pelvis so you can reduce discomfort, support your core, and feel strong and pain-free through every trimester.
3. Coning and Doming: What to Look For
Coning happens when the center of your belly forms a visible ridge or “cone” shape during core engagement or certain movements. It means the connective tissue between your abdominal muscles is under too much pressure and starting to bulge outward. This can be a sign of excessive intra-abdominal pressure and may worsen diastasis recti or delay healing postpartum.
Doming is a similar term that refers to the abdominal area appearing dome-shaped or rounded out rather than flat or gently engaged during movements like planks or crunches.
Both coning and doming are important signs to watch for during your barre workouts and daily movement, especially in pregnancy. If you notice either, it’s a signal to modify your core exercises by reducing intensity, adjusting posture, or choosing to modify.
Trimester-by-Trimester Barre Modifications
First Trimester Modifications (Weeks 1 to 12)
Most women can continue their usual barre workouts during the first trimester unless advised otherwise by their doctor.
Avoid:
Prone (on-your-stomach) exercises as soon as lying on your belly feels uncomfortable or you have a visible bump.
Be mindful of:
Hormonal changes (like relaxin) that increase joint mobility. Avoid pushing into deep static stretches or extreme ranges of motion, even if they feel easier than usual.
Modify as needed:
It’s common to feel more tired or nauseous in the first trimester. Lower the intensity, take extra breaks, or pause entirely when your body needs rest. Consistency matters more than intensity.
Go-to modification:
Replace prone work with tabletop exercises.
💡 Use the talk test. If you can speak in full sentences while exercising, you’re working at a safe intensity that supports your baby’s oxygen needs.
Second Trimester Modifications (Weeks 13 to 27)
As your belly grows and your center of gravity shifts, your posture and core alignment naturally change. This can increase intra-abdominal pressure (IAP), the pressure inside your abdomen when you move, especially during core work. Too much pressure can put strain on your pelvic floor and worsen abdominal separation (diastasis recti).
During this trimester, it’s key to choose movements that support your changing body, reduce pressure on your core, and help you stay strong without straining your core.
What to Avoid:
- Spinal flexion (no crunches)
- Spinal extension (deep backbends)
- Twisting from the spine (think shoulder-to-hip disassociation like seated twists)
- Lying on your stomach
- Traditional planks that cause coning
Safe Alternatives:
- Standing or kneeling arm work to keep your upper body strong
- Outer hip and glute exercises like clamshells and mermaid variations
- Thigh work including squats, lunges, and inner thighs
- Flat back abs, tabletop work, and bridges to strengthen your core without strain
- Modified planks like elevated planks (on a countertop), bear planks, or modified side planks
💡 Tip: If you feel dizzy or uncomfortable lying on your back modify or skip it.
Third Trimester Modifications (Weeks 28 to 40+)
By the third trimester your body is working hard. Your baby is growing rapidly, your joints are looser, your balance may feel off, and your energy might shift from one day to the next. This is the time to prioritize mobility, maintain strength and endurance for labor, and honor how you feel day to day.
Avoid:
- Movements that cause coning along your midline
- Any leaks, pressure, or pain during exercise
- Traditional planks or high-intensity core work
- Twists, deep spinal flexion, and backbends as in previous trimesters
Choose instead:
- Upper body and arm work to maintain strength for postpartum demands
- Glute and thigh work to support your pelvis and lower back
- Seated, elevated, or wall-supported exercises for safety and ease
- Breath-based core work like 360 breathing to stay connected to your deep core and pelvic floor
💡 Tip: Tune in and trust your body. If something doesn’t feel good skip it. You know your body best.
Barre is the Best Pregnancy Workout When Modified Appropriately
Barre was my go-to throughout pregnancy for a reason. It’s easily modifiable, low impact, and builds the strength and endurance you need for labor, delivery, and postpartum recovery. In fact, I credit my consistent prenatal barre practice for helping me push through three unmedicated hours of labor. Whether you’re in your first trimester or nearing your due date, Britsbarre offers prenatal barre classes that are short, effective, and rooted in safety and support. If you want a full walkthrough of how to modify your barre workouts by trimester, you can find it inside the Britsbarre app in the Prenatal Modifications video.
Ready to Feel Strong, Supported, and Energized in Every Trimester?
Start your 7-day free trial and access my prenatal-friendly online barre classes only on the Britsbarre App.
Frequently Asked Questions
- Is barre a safe workout during pregnancy?
Yes. Barre is a low-impact, endurance-based workout that is safe during pregnancy when properly modified. Always consult your doctor and follow trimester-specific guidelines. - Can I do Britsbarre workouts while pregnant?
Yes. The Britsbarre App includes prenatal modifications demonstrated in almost every barre workout in the online barre studio. Modifications are demonstrated so you can feel confident and supported. - When should I stop doing planks during pregnancy?
Planks should be avoided or modified as soon as you notice any coning or doming of the abdomen. Many women start modifying planks in the second trimester using elevated surface or other prenatal-friendly core options like bear planks. - What is the best pregnancy workout for each trimester?
Barre is one of the best pregnancy workouts because it safely supports your changing body through every trimester. It’s low impact, core-focused, and easy to modify, making it ideal for prenatal fitness. With the right trimester-specific modifications, barre helps you stay strong, build endurance for labor, and maintain mobility throughout pregnancy. At Britsbarre, our prenatal barre workouts are designed by a certified pre/postnatal trainer to meet you where you are and grow with you, whether you’re in your first trimester or preparing for birth.