How I’m Using Barre, Pilates, and Yoga to Prepare for Birth

As I prepare to welcome my first baby, I’ve been reflecting on how my movement practices—barre, Pilates, and yoga—are shaping my journey toward labour and delivery.

Each of these disciplines offers unique benefits, and together, they’re helping me feel just that little bit more physically (and mentally!) ready for this transformative experience. Here’s how I’m using each practice to prepare for birth.

Barre: Maintaining Strength and Stamina

Barre has been a cornerstone of my prenatal fitness routine, especially as I’ve sought to maintain strength and stamina. The controlled, low-impact movements are perfect for pregnancy, allowing me to keep my legs, glutes, and arms strong without overexertion.

• Barre exercises target the key muscle groups I’ll rely on during labour, such as my thighs and glutes, which support active birthing positions like squats. It’s also great for improving endurance, which is essential for managing the physical demands of contractions.
• My favourite barre moves in pregnancy have been pliés, squats, standing leg lifts, booty band glute work and plenty of upper body work using 1-2kg weights – largely to keep my posture in check.

Pilates: Strengthening Core and Pelvic Floor

Pilates has been invaluable in helping me maintain a strong, supportive core and a healthy pelvic floor. Pregnancy shifts the centre of gravity and places extra strain on these areas, so focused, intentional movement is essential.

• A strong core supports my growing bump and reduces back discomfort, while pelvic floor exercises improve muscle tone and elasticity—critical for both labour and postpartum recovery.
• My go-to pregnancy exercises have been side-lying leg work, 4-point kneeling glute work and modified plank variations are staples in my routine. I also love using a resistance band to challenge my glutes and thighs with mat work. My yoga bolster has been a lifesaver in the later stages of my pregnancy, ensuring I can continue mat pilates work comfortably.

Yoga: Finding Balance and Relaxation

Yoga has been my sanctuary during pregnancy, offering a space to connect with my breath and embrace relaxation. While strength and endurance are important, labour is just as much about releasing tension and allowing your body to work naturally.

• Yoga enhances flexibility, opens the hips, and encourages mental calm. Pranayama (breathing exercises) is particularly helpful for managing pain and staying present during contractions. I feel very lucky to have years of yoga training by my side as I move through the stages of labour.
• My favourite yoga poses in pregnancy have been bolster-supported child’s pose, cat-cow stretches, and supported squats help me stay mobile and relaxed. I’ve also incorporated hip-opening exercises, that focus equally on internal and external rotation. I speak to why this is important in our prenatal yoga classes.

The Power of Combining Strength and Mindfulness

Each discipline brings something different to the table, but together they create a well-rounded approach to preparing for birth. Barre builds my strength, Pilates keeps my core and pelvic floor healthy, and yoga helps me stay grounded, calm and encourages me to find softness and space. This balance of effort and ease feels perfectly aligned with the dualities of labour itself: strength and surrender, intensity and relaxation.

Tips for Your Own Practice

• Listen to Your Body: Modify exercises as needed and avoid anything that feels uncomfortable or unsafe.
• Focus on Breath: Whether you’re holding a plank in Pilates or flowing through yoga poses, mindful breathing helps you stay present and connected.
• Consistency Over Perfection: Short, regular sessions are more effective than occasional, intense workouts.

As I approach birth, I feel grateful for how these practices have helped me prepare—not just physically, but mentally and emotionally. They’ve taught me to embrace my body’s strength and resilience while also finding peace in moments of stillness. Labour will undoubtedly challenge me, but with barre, Pilates, and yoga as my foundation, I feel ready to meet it with confidence.

Being pregnant isn’t always easy. I’ve spewed most days throughout my pregnancy, and despite staying consistent with movement and bodywork, I’ve still felt the weight on my back and pelvis, especially as my body has changed. But even through the challenges, I’m incredibly grateful for how movement has supported me. It hasn’t made the hard days disappear, but it’s given me tools to manage discomfort, maintain strength, and feel more connected to my body.

If you’re navigating pregnancy, remember that consistency, however small, can make a world of difference. Movement doesn’t have to be perfect—it just has to feel right for you.

Try our Prenatal Barre, Pilates and Yoga classes online. I would love to support you through your pregnancy, and postpartum.

View our pregnancy-friendly classes here.