Overall:

1. Don’t lie on belly
2. No deep twists “ Make room for the baby”
3. No deep forward flexion (crunches)
4. Drink plenty of water before, during (especially) and after workout 
5. No major back extensions
6. Do not over stretch, only stretch to the position you did before getting pregnant

Keep in mind:

1. Take a wider stance when needed for more support.
2. Balance with the barre as needed (during legs, glutes, any section really) 
3. Breathe, take breaks and listen to your body
4. You can work lying on your back up to approximately 20 weeks (or as long as you feel ok on your back). As long as you feel ok, you can keep working on your back for short intervals. Always work at the barre as an alternative exercise location. 

Class Sections:

• Warmup:
  •  Work slower and smaller/higher in movements
  • Avoid twisting in later stages
  • No major level changes: Don’t plank on the ground during warmup when your heart rate is lifted; the level change is too much. Take it at the barre.
• Leg:
  • Hinge forward at waist/lean into barre for more support
  • Work in incline sumo/chair if upright chair or plie is uncomfortable
  • If you have joint instability, work flat footed
• Combo:
  • Avoid level changes
  • Slow down if tempo is too quick
  • Take anything you need to at the barre
• Glute:
  • If an instructor sets up prone glute work, set up in all fours or stand at the barre instead.
  • If an instructor teaches reverse glute bridge on your belly, flip over on your back and take sumo bridge. If you reach the point where you don’t feel good on your back, during bridges, you will set up like you would for incline chair at the barre. Dig into your heels, squeeze glutes and pulse.  
• Core:
  • No deep twists
  • If uncomfortable on your back, (1) sit up just slightly using ball between shoulder blades, (2) sit upright with ball behind low back, (3) work in modified scoops
  • You shouldn’t reach your shaking point in core while pregnant
• Yoga:
  • Child’s pose to cat/cows
  • Vinyasa flow at the barre: It’s actually relaxing and will feel much better than on the mat. You take a barre back fold, inhale to plank at barre, exhale chest to barre/elbows by sides, inhale arch your back slightly, exhale chest to barre, inhale press back, exhale to barre back fold. I can show you this in person, too.