Bar Method for Moms To Be

For Moms To Be

How to begin taking The Bar Method when you're pregnant

Options and special rates for pregnant students and new Moms

How to modify the class when you're pregnant

Benefits gained from The Bar Method when you're pregnant — and beyond

How To Begin Taking The Bar Method When You’re Pregnant:

First please bring in a note from your doctor stating that strengthening and stretching exercise classes are safe for you to take while pregnant. The Bar Method requires this note from both new and experienced students.

If you've never exercised at the Bar Method, you must take the pre-natal class exclusively for a least five sessions (to ease into the deep-muscle routine while you're body's already undergoing lots of changes). After you're familiar with the pre-natal class, you can then take the regular class if desired.

The pre-natal Bar Method class, developed by Leelee Treadwell, a Bar Method senior teacher, is currently offered at the San Francisco and San Mateo studios and will soon be available at other California locations.

Options and Special Rates For Pregnant Students:

Since the experience of pregnancy varies from body to body, the Bar Method offers several options to pregnant students:

Option 1:
You can take the pre-natal class exclusively.
Option 2:
You can take the regular class and make modifications in the exercises as needed. (Again, students who are new to the Bar Method must have taken at least five pre-natal classes before joining the regular class.)
Option 3:
You can take the first half of any class (1/2 hour) — which focuses on the arms and legs — for half price.
Option 4:
You can alternate among the first three options.

NEW MOM SPECIAL — San Francisco Marina Studio only
Up to 9 months after having your baby you can buy 2 months of unlimited classes and Get a 3rd Month FREE!

How To Modify The Class When You're Pregnant:

Required Modifications:

Skip the stretches on the stall bar (shown right), which are usually performed before and after class, so as not to over-stretch internal organs.

Instead of the "cobra," do a "cat stretch" on your hands and knees (shown left).

In your second trimester and beyond, do not do a split (because the pelvic ligaments loosen a bit while pregnant and the split would speed up the process too much.) Stick with the "hamstring stretch" position (shown left).

Modifications To Make As Needed:

In your second and third trimesters, lean on pieces of foam, a ball or booster mats during the abdominal curl section. This supported position allows you to stretch your lower back and work your lower abs at the same time (shown right).

In the third trimester (if you're still taking full classes by then!) you can refrain from lying on your back by holding onto the bar during seat-dancing, and sitting up during the final stretches (shown right).

The experience of being pregnant is highly individual, so listen to your body! If you feel worrisome sensations somewhere, or if you're plain exhausted, stop exercising.

Benefits Gained From The Bar Method When You're Pregnant — and Beyond:

Greatly reduced back pain and joint swelling
Pretty legs and arms, even when you’re pregnant
Improved metabolism for you and your baby
More energy for negotiating life while heavier
Higher spirits and level of confidence
More stamina and flexibility for childbirth
Faster weight loss and trimming down afterwards