What Is A Barre Workout?

Our workout is safe for EVERY body, including those who are pregnant or just had their baby. Here are some of our tips/modifications to keep your body safe throughout the workout:

 

Pregnancy Modifications:

1. Do not lie on belly

2. No deep twists “Make room for the baby”

3. No deep forward flexion, or crunches)

4. Drink plenty of water

5. No major back extensions

6. Do not over stretch, only stretch to the position

you did before getting pregnant

7. Take planks at the barre or on knees (full plank

puts pressure on the abs once they have a

significant bump and can cause Diastasis Recti, more on that later)

8. Shorten range in core work, bend the knees

Keep in mind:

1. Keep a wider stance

2. Balance with the barre

3. Limit level changes – this can cause your heart rate to change too quickly

Postpartum Modification (very important as your body is recovering):

1. You need to be cleared by a doctor before coming

back (6 weeks)

2. Core will be weak, so hip flexors and back are

likely to take over – we offer modifications that enable

you to work smaller

3. You should focus on engaging the transverse

abdominis (deepest core layer) as you re-enter

exercise – focus on breath and not on crunching

4. Take planks at barre or on knees

5. Encourage them not to use ball between legs for

any posture as pelvic floor heals

Keep in mind:

1. It’s going to take time to build up strength –

we encourage you to take it slow and really listen to

your body. Your stamina won’t be what it was

before giving birth.

2. We will check-in with you frequently during class to make sure everything feels okay!

Diastasis Recti-

Your linea alba is a muscle that runs vertically down the center of your abdomen. It stretches naturally when you are pregnant, and can be healed, but it is common for it to stay separated (both wide and deep) if not healed properly, especially after multiple pregnancies because it is already weak and continues to experience pressure. The muscles can be re-strengthened naturally by proper core engagement and a lack of strain in the core; however, many want to “bounce right back” after a pregnancy and put too much pressure in this area and make it worse or slow down the healing process.

Modifications for separation in the core muscles:

1. Avoid flexion by keeping head, neck, and shoulders on the mat

2. Work higher and focus on core connection rather than lowering legs to the floor

which will cause the lower back to arch and the “doming” or pressure on the core

muscles

3. Take planks at the barre

4. Be mindful: watch for lower back or hip compensation because the core is weaker