Wondering which workouts are safe during pregnancy? We sat down with Barre and HIIT instructor Katherine (also a mother of two!) and BEnatal yoga teacher Anna for their recommendations and modifications for prenatal workouts.

1. Is it safe for women to workout during pregnancy? Does this change over the trimesters?

Katherine: Generally speaking, if you are in a low risk pregnancy and have obtained your healthcare provider’s permission to exercise, it is safe to work out during this time. During the first trimester, most of the modifications I make for pregnant clients are more related to their comfort and energy than safety per se, but once they hit their second trimester we have more considerations that need to be made to keep things safe. Deciding what to modify and when is a collaborative effort, really. Everyone’s pregnancy experience is different and what feels good to one client at week 20 might feel unthinkable to someone else. With the exception of a few “set in stone” safety protocols, a lot of modifications are pretty flexible.

2. Which types of workouts would you recommend during pregnancy? How often is safe?

Katherine: I would recommend any low impact workout that you already have a relationship with. Pregnancy is not the time to dive into a new fitness modality! The more deeply you are able to understand how your body works within the context of a specific movement genre, the more adept you’ll be at modifying it effectively during your pregnancy.

3. How would you modify Barre/HIIT for pregnant women?

Katherine: In Barre, many of the modifications we make are related to core work. A lot of this is to protect the linea alba (connective tissue that runs between the most superficial layer of abdominal muscle) from unnecessary strain, which can lead to a prolonged separation of the abdominal muscles. We also try to avoid flat back-lying exercises after the first trimester, movements that place a lot of pressure on the pelvic floor, and deep torso twists.

For HIIT, there are additional considerations we have to make. First, is the rate of exertion. I tell pregnant clients that they shouldn’t be working so hard that they’re out of breath. They should have enough air available to carry on a conversation while exercising. The second consideration is impact. I remove all plyometric moves from pregnancy workouts after the first trimester. The third thing is stability. During pregnancy, joint laxity can become quite pronounced. This affects everyone differently, but to keep things safe, we avoid unsupported positions where stability could be easily compromised. But again, modifying is a collaboration! I love working with pregnant customers because I know how important it is to feel strong and supported through what might be such a disorienting time. If you are pregnant and have questions, don’t be shy!

4. Who should attend the BEnatal Yoga classes?

Anna: BEnatal Yoga is for expecting mums, new mums, but also great for beginners or anyone who prefer a more gentle and relaxed slow flow. I firmly believe that yoga is an essential practice during motherhood because it works on all the dimensions of the being, not just on the physical. In working on one's energies, it also improves the spiritual level. Practising pre/postnatal yoga will make you understand how special, and unique you are, and how your physical and mental health is primary to you and your family. Another perk of this class for mums newborns are welcome to lie in front of you during this practice!

5. What can pregnant women expect in the BEnatal yoga classes?

Anna: BEnatal is a nourishing Hatha-style class especially created for expecting mums and new mums. The class includes some breath-work aka pranayama, mantras and longer savasana and of course a juicy sequence of asanas.

To book into a class at BECYCLE, click here. The only class we would not recommend for pregnant women in their 2nd and 3rd trimester would be Barre 60 Method. All other classes, if you’re already used to taking them, are fine once you have approval from your doctor. BECYCLE founder Gundula (who is currently pregnant) is loving the RIDE classes!

Interview by Stephanie Cusack - marketing/events manager and yoga teacher at BECYCLE.

Working Out During Pregnancy: How To Do It Right