20-Minute Third Trimester Pregnancy Barre Workout (NO EQUIPMENT)

Hi, I'm Lindsay Baumgren of NourishMove Love, and I'm coming at you with a prenatal barre workout. I'm currently about 36 weeks in my third trimester, but this prenatal barre workout is safe for all trimesters of pregnancy. You don't need any equipment for today's workout, but you have the option to add light hand weights or ankle weights if you want to. I'm feeling pretty heavy in my third trimester, so I'm going to stick with just my body weight. But I do have a chair next to me that I'll be using for balance support. You can grab a chair, a countertop, whatever's available to you. And just make sure you have something available to help support your body throughout this workout. Workout. We're going to jump right into our 15 minutes together, starting with a bodyweight warm up. So go ahead and start with your feet just stacked underneath your hips in a comfortable stance. Make sure there's plenty of room for baby. We're going to do a couple belly breaths together before we jump in. So first, big inhale, belly expanse, exhale. Think about hugging the baby in and up. One more time. Big inhale, belly expand, exhale. Pull the baby in and up. We're going to do it one more time. Then we're going to hold that belly contraction. Big inhale and exhale. Now, can you hold that belly in and up? And now you're gonna just march in place. So march and march. You can keep your hands wrapped right around your baby, or you can add opposite arm, opposite knee. Just lifting right up right here, trying to get those knees in line with those hips. Just starting to add some movement today. This workout is all your pace, your tempo. You guys take it at your pace. We're here for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Go ahead, back to that neutral stance. We're just going to reach. Right arm sweeps overhead. Left arm sweeps overhead. Just little side bends. Opening up those obliques, those lats. Opposite hand can wrap around baby on the bottom. Nice little reach and reach and reach. Nice. Two more each way. Awesome job. One more each way. Nice. From here, we're going to come into first position. So I'm going to get my heels to touch, making a V with my feet. He toes out. And I'm going to simply just go through a couple motions. So let's just roll the shoulders down and back. We're going to drop, lift the heels and stand and lower. Lower the legs, lift the Heels stand tall and lower. Now if you need to grab a chair for this, for that balance support as you lift those heels. Absolutely. Grab a chair, grab a counter, lift the heels and stand. Nice work. Squat lift. Stand and lower. You're gonna challenge that balance today. Take it at your pace, your tempo. That calf raise, or what we call releve, coming onto the toes does not feel good for you. You don't have to do it. Okay? I know some women tend to experience some leg cramps in pregnancy. So whatever feels good for you, that's what you're gonna do today. One more lower. Lift up high. Let's take it down. Let's go side to side. So I'm gonna go second position position to first position. Side, center, side, center. I'm thinking about stepping wide, pulling in. Step wide. Pull the inner thighs together. Side, center, side. Adding the arms is optional. Just lifting right up to shoulder height. Starting to add a little side to side movement. Getting a little bit deeper in those legs each time you squat down. Nice. Think about driving my knees out towards my outer pinky toes. Awesome. Side, center. Nice. One more each way. Here we go. Side, center, side center. Now we're going to hold that second position, what we call second position. Plie. Squat. Heels in, toes out. Sink Nice and low. Think about flat back. Sliding my back down a wall. Right? Tuck that tailbone underneath. Your baby. Ribs are stacked over hips right here. Tiny pulses down. Pulse, pulse. Can you take those arms out at the side? 90 degree bend, palms up, palms down. Palms up, palms down. We call it W arms. Nice tiny pulses here. You get as low in that squat as comfortable for you. Nice flat back, neutral spine. Nice. Chest up, eyes up. Create resistance with your arms. Palms down, palms up. Shoulders, lats, biceps, they're all working for you right here. Creating resistance with your body weight. You're gonna feel fire burning in the top of the quads right here. Yes. Come on, come on. Go. Eight. Seven, six. You're gonna hold it low. And four. Three, two. Hold those legs. Bring your right arm and your left arm out. Left arm is gonna stay right arm down. Punch drop. Lift. As I pull back. Lift the heel. Drop. Lift that right heel. Drop it. Lift it. Drop it. Lift it. You're holding low in those legs the entire time. I know you feel that lactic acid building. So do I will shake it out, I promise. Give me eight. You've got this. Seven. Yes, you can. Six. Drive through that arm right here. Four more. Four more. Go four. Nice work. Go. Three. You've got it. Go. Two. And one more. Big inhale. Reach up. Hands come to the thighs. Roll it down, roll it up. Down and up. Nice. Drop the belly, arch the spine. Two more. Drop the belly, arch the spine. One more. Drop the belly, arch the spine. You ready? We got to do that. Other side. Roll those shoulders down and back. Slowly slide your back down that wall. Arms come up. Left arm right here. Down and punch. Left heel. Drop and lift. Drop and lift. Can you lift that heel as you punch that arm? Yes. You got it. Think. Squeeze my back. Shoulders back, calves, heel. Nice. It's all turned on. The quad is working for you. You're so strong. Yes, you are. You've got eight. Nice work. Seven. Yes, you can. Six. Stay with me. Five. You're almost there. Last four. We're gonna hold it in. Three. Come on. Two. Last one. Can you hold it here? Maybe you can lift both heels off the ground. Bring those arms up or take them at your side. You're just gonna hold for an eight count. Can you lift those heels? Drop your seat is eight. Seven. Six. You got it. Five. Stay with me. Four. Three. Two. And stand. That feels good. Take it down and up and inhale. Down. Exhale, stand. Big arms. Nice. Bigger the arms. Higher. That heart rate's gonna climb. Down and lift. Down and lift. Four more. Just like it. Let's go. Four. You got it. Three. Shaking that lactic acid through those legs. Last one, right here. Nice. Walk it in. Awesome job, you guys. Just walk in place a little bit. Let the heart come down. It gets up really fast. Right? I'm gonna bring my chair into play now for balance support. Okay, so I'm going to start. I have my right leg planted on the ground. We're actually going to start in that first position, but I'm facing my chair, so. First position, heels in, toes out, fingertips gently on my chair. I'm going to lift and lower those heel raises. Lift and lower. Lift and lower. You have four. Nice work. Three. Awesome job. Two. And one option to hold it high. I'm going to drop my seat. Okay. That flat back. I'm going to keep my right foot on the ground. Left leg is going to wrap behind me. Curtsy pulse, curtsy pulse. Pulse it down right here. Tiny curtsy pulses. 8. 7. You don't have to use a chair. It's just an option. It's there for you if you need it. Last four. Three, two, one. Now I'm going to lean into this front leg. I'm going to slightly use my chair. Hinge forward at the hips. Back left leg Half to shin. Lift it up. Tap and lift. As I tap, I sink into that right leg. Lower, lift, lower, lift. A little arabesque work right here. I'm never locking out my right standing leg. There's always a soft bend in that right knee. Go for eight. Nice work. Seven. Hold high. Six. You've got it. Final five. Nice. Four, Stay with me. Three and two and hold it here. Tiny lifts with that rear leg. Soft bend in that standing leg for eight. Seven, six. You've got it. Five, four, three, two and one. Now I'm gonna stay open. I'm gonna turn my hips open to you. Stay standing on my right leg. Left leg is gonna go long arm overhead. Right here. Crunch and kick. Crunch and kick again. You got that soft bend in that standing leg. Squat, squeeze and push. Pull and push. You got it. 8. Nice work. 7. Yes, you can. 6. You're almost there. 5. Keep it lifted. Nice and high. You've got it. Final three. Yes. Two and one. Hold it here. Draw tiny circles with this toe. Tiny circles, tiny circles for eight. Seven, six. Six. Feel those glutes working for you. Last Three, two and one. Nice work. I'm gonna step back to that curtsy position standing on my right leg. Left leg wraps behind curtsy pulse, pulse. Eight, seven. We're gonna add on a really fun move. It's gonna challenge you. Take it if you can. 3, 2, 1. So I go curtsy. Tap, heel, tap, heel. Step back to curtsy, curtsy, tap, tap. Step back, Tap, tap, curtsy. Outside heel, inside heel. Take it back. Curtsy, tap, tap. Here we go. Curtsy, outside heel, inside heel. Challenging my balance. My core. Nice. Also my hip. Range of motion right there. I'm hitting outer glutes, hips, inner glutes, hips. Nice. You've got it. Nice work. It's just an option. You don't have to take it. Come on. Always good to challenge yourself. Yes, Right here. Final four. Three, two. Let's finish. One more. Nice work and you're done. Shake out those legs. Shake, shake. We're going to do a quick shakeout. I'm going to move the chair to the other side because we're going to do that same work on the other side. Before we go there, let's find the chair position, raise our heart rate just a little bit. I'm going to find a chair position with plenty of space for a baby. I'm going to reach high overhead, coming onto my toes. Sit back, tricep, kickback. Reach high, push, back, reach high, push back, reach, high, push back, reach and Push. Now you're going to take this at your pace. Ok, you guys, you can slow this down, you can speed it up. What do you have today? We all know every day of pregnancy we looks a little bit different. Some days you've got it, you get after it. Some days you slow it down. Take it at your pace. Your tempo, right here. 4. Come on, come on. 3. Nice work, nice work. 2. Last one. Reach and push. Nice work coming back to that chair. First position. Fingertips on the chair, shoulders down and back. Lift for 8. 7, 6. Going to curtsies in 4, 4, 3, 2 and 1. Standing on the left leg this time. Right leg wraps behind. Find that curtsy. Pulse and pulse. Chair is an option. You don't have to take it. Pulse. 8, 7, 6. We're gonna go into those rear leg lifts in 3, 2. Let's go there. So it's tap and lift. Tap and lift. I'm thinking Shinda. Calf lift and squeeze. Chin to calf lift, lift and squeeze. Bend, extend, but never locking out that standing left leg. Yes. Reach. Nice. Nice. Thinking about creating extension from head to heel on that kickback lift. Nice work. Nice work. Keep breathing. You got it. Awesome job. Stay with me. You've got four. You hold high in three tiny pulses. In two and hold it high. Tiny pulses for that back leg. Soft bend in that standing leg. Right here. You've got eight. Seven, six. You got it. Five, four, three, two and one. I'm gonna open up to the side now. Set myself up. I can take my forearm to that chair. Soften in my standing left leg, right leg. Crunch and kick. Crunch and kick. You got it. Crunch and kick. Nice work. Pull and push. Pull and push. Right here. Go. Four. Nice. Actually, we go eight. That's seven. We gotta go for eight. Equal it out. Six. You got it. Five. Hold it long. Four tiny circles with that outside leg. That's where we go in two. And last one. Right here. Hold it here. Draw tiny circles with this outside leg. Tiny circles. Yes, you can. Keep that leg lifted high. It's eight, seven, six. You got it. Five. Day with it. Four, three, two and one. Back to that curtsy. We're gonna go for that challenging move, right? Find your curtsy. Pulse it here for 8. 7. Curtsy with that heel tap if you want it. In three, two. Let's go, let's go. Curtsy. Tap, tap, curtsy. Outside heel, inside heel. Curtsy out in. Curtsy out in. Nice work. Gets more challenging as that belly gets bigger and bigger. This move is gonna challenge me today. Take it wherever you're at in your pregnancy. You got it? The motto is, do your back, forget the rest. That's what you're here for, to move and feel good. Building that energy, those endorphins. You should feel energized after this workout. Yes. Nice. Right here, right here. Stay with me. You've got it. Your pace, your tempo. Nice work, nice work. Two more, two more. Curtsy, tap, tap. Last one. Curtsy, tap, tap. Let's shake it out. Find that chair position. Think tap, reach, sit, kick. Reach, sit, kick, reach, sit, kick. Nice Working those triceps on that kickback push. Nice. Push. Can you get to the toes as you reach overhead? Nice. You're here for 8, 7, 6, 5, 4, 3, 2 and 1. Shake it out, shake it out. You ready for your final burnout? One big full body final burnout move for you. Okay, Heart rate's high. Take it at your pace. I'm gonna flip that chair now. I'm gonna use this side of the chair. I'm gonna find a high plank position. Engaging that core. The higher the incline, the less pressure there will be on the core. Take it at your pace. 4 tiny push up pulses. So I pulse. I pulse for four. 3, 4, 2, 1. Step my feet in. Find that nice wide plie Squat. Pulse for four. Three, two, one. Replant the hands. Step back to high plank. Push up. Pulse for 4, 3, 2, 1. Step in. Find that nice wide plane squat. Pulse it here for four. Three, two, one. Replant. Step back. Push up. Pulse for four, three, two, one. Step in nice and wide. Right here. Pulse for four, three, two. You got one more in you? Yes, you do. Step back to plank. Pulse it here for four. Three, two, one. Step into plank. Hold it here. Pulse it down for four. Three, two, one. Step back to plank and hold. Hold that plank for 10. Nine, eight. You got it. Seven. Stay with it. Six. You're stretching after this. Yes, you are. In four, three, two. Drop to the knees. Hands can stay right on that chair. You can open up the knees nice and wide. Big toes to touch. Sit back. Find an elevated child's pose. Just opening up those hips. Big inhale, big exhale. Awesome job, you guys. I am so proud of you. You absolutely rocked this prenatal barre workout. It's quick and effective. A great way to feel a full body burn. Happening. Raise my heart rate. That is for sure. I am so proud of you. Nice. From here, I'm going to come into a kneeling position. I'll go ahead and face you. Toes are flat on the mat. Sit my Butt back towards my heels. Right hand to the mat, left arm squeeze. Up and over. Little dancer stretch. Opening up those quads. A lot of lactic acid build. Feeling that round ligament stretch right there. Nice. Sit. Back to the heels. Left hand finds the mat. Right arm sweeps up and over. Big extension, opening up the front side of the body, opening up those quads. So proud of you. Nice work. From here, I can use the chair if I need to come back to the chair, I'm going to step one foot outside, just go through a couple hip flexor, stretch, push back, open up that hamstring. Hip flexor, hamstring. Two more right here. Hip flexor, hamstring. Last one. We're going to switch sides. Same thing. Other side. Okay. Leg comes outside the chair. Little hip flexor, little hamstring. A little hip flexor, little hamstring. Two more. Nice. So proud of you guys. I hope you absolutely love this prenatal bar workout. We have more like it@nourishmovelove.com if you'd like to check those out. Nice. I'm going to tuck both toes under, push myself up and back to a standing position. When I get to the top, I'm going to do two big shoulder rolls. Up, back and down. Up, back, and down. We're going to hit those outer glutes really quick. Right leg wraps around the left leg. Big side body. Reach. Glide the left hand down the thigh, right arm overhead. Nice. Big inhale, big exhale. Reach, reach, reach, reach, reach. Switch it out. Come back to neutral. Left leg is going to cross over the right leg. Right hand slides down the right thigh, left arm overhead. Reach. Big inhale, big exhale. Reach, reach, reach, reach, reach. Awesome job. That is our quick and effective prenatal bar workout. I hope you loved it and I hope you come back for more of our awesome prenatal workouts. I look forward to sweating with you. Thanks so much for joining me for that prenatal barre workout. If you loved it, I would love if you dropped and subscribed to my YouTube channel here. And if you want more prenatal pilates inspired workouts, you can find them right here. And you can find all of our prenatal friendly workouts in this playlist right here. Have a great day.