Being pregnant doesn’t mean you need to stop exercising - in fact, staying active can help support energy levels, sleep, mobility, strength, and overall wellbeing throughout pregnancy and postpartum. At the same time, your body is constantly changing, which means your training may need adjustments along the way.
At our studio, the goal is for you to feel strong, safe, and supported throughout every stage of pregnancy - whether you’re a longtime member or completely new to movement. Always let the instructors know what stage of the pregnancy you are at, any discomfort and make sure you listen to your body and needs during the class. Listen for modifications and ask if you are unsure about anything, always!
See it as you are running a marathon, giving birth is a marathon it self and you want to be prepared.
The most important thing: Listen to your body
Pregnancy training is rarely about pushing harder. Instead, it’s about adapting to how your body feels day to day and focusing on movement that feels supportive rather than exhausting.
As a general guideline:
- avoid training to complete exhaustion
- keep breathing steadily throughout class
- prioritize control and stability over intensity
- take breaks whenever needed
- stop if you feel pain, dizziness, pressure, or discomfort
- be mindful of your core and pelvic floor
Every pregnancy is different, and what feels good can vary from person to person - and even week to week or day by day.
Our class types & pregnancy considerations
Barre
Barre can be a great option during pregnancy because it focuses on posture, muscular endurance, stability, and low-impact strength.
Things to keep in mind:
- use the barre for extra support
- reduce deep backbends if they feel uncomfortable
- avoid holding your breath during challenging movements, listen for breathing pattern from your instructor
- focus on alignment and control rather than intensity
Barre is a favorite for many pregnant woman simply because of it's glute, leg, and postural strength components as the body changes.
Mat Pilates
Pilates can be especially supportive during pregnancy thanks to its focus on breath, deep core support, and controlled movement.
Things to keep in mind:
- some abdominal exercises may need modifications later in pregnancy, depending on your pregnancy, but potentially you ar looking for modifications from the first trimester
- avoid movements that create excessive pressure or “doming” through the abdomen
- after the first trimester, lying flat on your back for long periods may feel uncomfortable for some. Bird dog is go-to option as a modification
- focus on breath connection and pelvic floor awareness
Pregnancy is not the time to “push through” core work - quality always matters more than intensity.
Yoga
Yoga during pregnancy can support mobility, relaxation, breathing, and nervous system regulation.
Things to keep in mind:
- avoid overstretching, as pregnancy hormones naturally increase joint mobility
- move gently through deep twists and intense backbends
- use props and modifications for comfort and stability, we have yoga straps and block at every studio
- rest whenever your body asks for it
Many pregnant women especially appreciate the grounding and restorative aspects of yoga.
Megaformer
Megaformer is a more intense and challenging workout that may still work for experienced clients during parts of pregnancy - but usually with clear modifications.
Things to keep in mind:
- balance and stability can change throughout pregnancy, we always offer a balancing pole just let the instructor know if you are in need of support
- avoid exercises that create excessive abdominal pressure
- reduce resistance or range of motion when needed
- certain planks, twists, and abdominal exercises may need to be modified or replaced
It’s especially important to speak with the instructor before class so modifications can be offered.
BeatCycle
Cycling is often a popular cardio option during pregnancy because it’s low-impact and easier on the joints.
Things to keep in mind:
- adjust intensity based on energy levels and comfort
- at beatcycle, every bike follows a rhythm and movement based on the instructors music and queuing. For your and your neighbors experience, consider taking a bike that is off center. Reduces the pressure to keep up with a too intense pace or disrupting your neighbors pace
- adjust bike setup as your body changes, ask any of our staff member for guidance
- stay hydrated and take breaks when needed
As pregnancy progresses, some riders may prefer spending less time out of the saddle or lowering resistance.
Don´t forget to enjoy your quality time
Pregnancy is not about maintaining peak performance - it’s about supporting your body through an incredible period of change.
Movement during pregnancy can help you:
- maintain strength and mobility
- support posture and stability
- prepare for birth and recovery
- improve energy and wellbeing
- stay connected to your body
Most importantly, we want you to feel welcome, empowered, and supported exactly where you are.
If you ever feel unsure, we always recommend speaking with your healthcare provider, midwife, or a women’s health physiotherapist - especially if you experience pain or pregnancy-related complications.
