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20-Minute Pregnancy Barre Workout (3rd Trimester)

By: Lindsey Bomgren, CPT | July 13, 2022

A challenging and safe low impact pregnancy barre workout that will carry you through all trimesters of pregnancy. From pulsing pliés to first position and arabesque – this is an upbeat and energizing pregnancy barre class you can do at home.

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Although our pregnancy workouts are designed to be safe for all trimesters of pregnancy, I’ll admit — workouts look different for me in the first trimester compared to the third trimester.

A growing baby bump, increased sciatica pain, fatigue, nausea with up/down motions — these are all things that made my workouts more difficult during the third trimester.

Enter this third trimester workout: pregnancy barre! Designed to boost energy levels and safely challenge you, while accommodating for common pregnancy complaints — especially as your pregnancy progresses.

Bonus: barre and pilates workouts are known for engaging the pelvic floor muscles, which makes them great workouts for postpartum recovery as well.

pregnant woman performing a supported oblique crunch as part of a pregnancy barre workout

Pregnancy Barre Workout (Third Trimester)

Stay active and maintain muscle tone through all trimesters of pregnancy with this safe and effective Pregnancy Barre Workout (specifically made for the third trimester).

This pregnancy barre class combines my favorite full body barre exercises in a quick 20-minute routine — no equipment necessary. Modifications are provided for all fitness levels.

Add this full body strength workout to your pregnancy workout routine 1-2 times a week to maintain strength through the first trimester, second trimester and third trimester.

Workout Equipment:

No equipment, bodyweight only.

Option to add a set of light dumbbells (3-5 lbs) for an extra challenge. You also can add a stable surface (like a chair or countertop) for extra balance support.

Workout Instructions:

Follow along with the guided Pregnancy Barre Workout on YouTube, led by certified personal trainer and prenatal fitness instructor, Lindsey Bomgren.

We’ll flow from one move to the next in a natural sequence.

Workout Outline

Warm Up
First and Second Position Series
Chair to Arabesque Series
Cardio Burst
Pliés on Chair and Core Finisher
Cool Down

4 Pregnancy Barre Exercises for the Third Trimester

First Position Plié and Heel Lift

Targets: Legs, glutes, quads, inner thighs, calves and abdominals.

pregnant woman performing a first position series in barre workoutu

How To Do A First Position Plié and Heel Lift

Start standing. Find first position by touching your heels together and turning your toes out to the sides at 45 degrees.
Bend your knees, pushing your knees in the same direction as your toes as you lower into a plié.
Hold at the bottom of your plié, then lift your heels off the ground, balancing on your toes.
Pull your inner thighs together to stand tall, then return your heels to the mat.

Second Position Plié Pulse with Arms

Targets: Legs, glutes, quads, hamstrings, hip abductors, hip adductors, shoulders, arms and lats.

pregnant woman performing a Second Position Series as part of a pregnancy barre workout

How To Do A Second Position Plié Pulse with Arms

Start standing, arms elevated at your sides. Find second position by stepping your feet slightly wider than your hips and turning your toes out at 45 degrees.
Maintain a flat back (think about sliding your back down a wall) as you lower into a second position plié, bending your knees to lower your hips and keeping your knees in line with your toes. Tuck your tailbone to keep your hips under your shoulders.
Pulse, lifting and lowering your hips up and down within your plié.
Option to add your arms, squeezing your back to pull your elbows into your sides, before extending them to shoulder height. Rotate your palms up and down with each pulse.

Arabesque Leg Lifts

Targets: Legs, gluteus maximus, gluteus medius, quads and hamstrings.

pregnant woman performing arabbesque leg lifts

How To Do Arabesque Leg Lifts

Start facing a chair (or counter). Lean forward and place your hands on the chair in front of you.
Shift your weight into your left leg, then extend your right leg behind you, rotating outward through your hip.
Raise your extended back leg, keeping your spine long. Squeeze your right glute to lift the right leg.
With control, lower your right leg, bending through both knees to bring your right shin to tap your left calf.

Arabesque Oblique Crunches

Targets: Quads, glutes, thighs, back and core (specifically obliques).

pregnant woman performing arabbesque crunches

How To Do Arabesque Oblique Crunches

Start standing next to a chair or counter. Toes and hips face the front of the room. Place your left hand on the chair for balance support.
Shift your weight to your left leg, then float your right leg off the ground, pointing your right toes.
Extend your right arm overhead, forming a long line from the tips of your right fingers to your right toes.
Exhale as you squeeze the core muscle in your right side (your obliques), pulling your right elbow in to meet your right knee.
Inhale as you extend your right arm and right leg away from the body, returning to starting position.

FAQs

What Are The Benefits of Pregnancy Barre Workouts?

The small, targeted movements found in barre workouts are great for building pelvic floor and deep core strength as well as strengthening the stabilizing muscles around our joints. Barre is also known for improving flexibility and posture and getting your heart rate up in a low impact way.

How Do I Modify Barre Workouts for Pregnancy?

Barre workouts can involve intense abdominal work and deep twists through the spine, which should be avoided as your pregnancy progresses. An easy modification for plank and push up exercises is to add an incline (by placing your hands on a chair or bench), and swap out twists for one of these pregnancy-safe ab exercises.