The Benefits of Barre in Pregnancy: A Gentle Yet Powerful Fitness Companion

Pregnancy is a time of profound change — physically, mentally, and emotionally. Maintaining movement during this period isn’t just beneficial — it’s often essential. At FOUR MAMAS, we believe in empowering women with safe, expert-led tools to support their bodies throughout pregnancy and beyond. That’s why we’ve collaborated with Catie Miller, founder of Barre Series.

Why Movement Matters During Pregnancy

Pregnancy triggers a cascade of physiological changes — hormonal shifts, postural adaptations, and increased strain on joints and muscles. While every woman’s journey is unique, research consistently supports regular, low-impact exercise for:

• Reducing pregnancy-related discomfort

• Supporting cardiovascular and muscular health

• Enhancing mental wellbeing

• Preparing the body for childbirth and postpartum recovery

When tailored to pregnancy, movement becomes a form of self-care — not a pressure, but a gentle way to stay connected to yourself and your growing baby.

What Makes Barre Ideal for Pregnancy?

Barre is a low-impact, full-body workout that combines elements of ballet, Pilates, and functional training. Its structure is especially beneficial for pregnant women looking to move safely, improve posture, and build strength without high-impact stress.

1. Low-Impact, High Benefit

Barre’s precise, controlled movements offer joint-friendly exercise — crucial as pregnancy hormones loosen ligaments and increase joint vulnerability.

2. Gentle Core Engagement

Barre builds deep abdominal and pelvic stability through breath and isometric holds — helping maintain core strength without increasing intra-abdominal pressure.

3. Balance and Stability

Shifting weight and posture can impact stability during pregnancy. Barre’s focus on balance helps recalibrate body awareness and prevent falls.

4. Pelvic Floor Strengthening

A core component of prenatal Barre is pelvic floor engagement — a key factor in labour preparation and postpartum recovery.

Mental & Emotional Benefits of Prenatal Barre

Beyond physical health, Barre offers important emotional and psychological support:

• Body awareness: learn to move with intention and care as your body changes

• Stress relief: mindful movement reduces cortisol and supports emotional regulation

• Confidence: feel more prepared, connected, and in control throughout your pregnancy

What to Expect in a Prenatal Barre Class

Our prenatal and postnatal bundles, led by Catie Miller, are tailored to support each stage of your journey:

Adapted Movements by Trimester

Every workout includes safe modifications to honour your anatomy and energy levels across all trimesters.

Posture and Alignment

Barre focuses on alignment to help counterbalance the physical strain of a growing bump and shifting centre of gravity.

Built-in Flexibility

Classes are designed to fit into real motherhood — whether you have 10 minutes or 45, you can still show up for yourself.

Is Barre Right for You?

Barre can be a wonderful choice for pregnant women who are looking for:

• A low-impact and accessible fitness option

• Gentle core and pelvic floor support

• A mind-body connection during a time of rapid change

• Expert-led guidance without leaving home

💡 As always, consult your healthcare provider before beginning any new exercise program during pregnancy to ensure it’s right for you.

Contact FOUR MAMAS to access Catie’s Prenatal and Postnatal On-Demand Bundles with Barre Series. We’re here to support your journey, every step of the way.