25-Minute Prenatal Barre Workout (No Equipment, ALL Trimesters)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 20 minute prenatal barre workout that's safe for all trimesters using just your body weight. I'm about 30 weeks pregnant, but this workout is friendly for all trimesters of pregnancy and you don't need any equipment. If you have that option to add ankle weights or light hand weights, you can absolutely do that. I'm gonna be doing today's workout with just my body weight on the mat. So it's 20 minutes. We're gonna flow from move to move. No timed intervals. We're gonna pair some small, tiny, pulsing movements with some big, large range movements to heart rate. You get to decide how big you make it. It's your workout, okay. So you can follow along with me or take it at your pace. We're going to get started with a warmup and we're just going to flow right into this 20 minute bar workout. Let's go ahead and get started. Feet are stacked underneath the hips. Place your hands right on your baby. And you're going to give me a big inhale. Belly expands, exhale. Think about hugging your baby in and up. Okay? I'm placing my hands on my belly so you can see what's happening here. Big inhale, exhale, hugging the baby. My fingers are mimicking what my deep transverse abdominals are doing. One more big inhale, exhale, wrapping right around my baby, just like shoelaces do to a shoe. Okay, we're going to hold here and we're going to go ahead and march it out. So I'm going to lift and lift, lift. You can add opposite arm, opposite leg. You're just going to march it out. Just starting to create some movement, waking up those legs and arms. We're going to use it all today. Full body barre workout, 20 minutes. Just you, your baby and your body weight. Right? That's your weight today. This is my, my, this is my added extra dumbbell right here. Go for 5, 4, 3, 2 and 1. Go ahead. Step nice and wide. Heels in, toes out. Nice little second position squat. I'm just going to inhale down. Exhale, sweep, inhale down. Exhale, sweep. So big arms. The bigger the arms, the higher the heart rate. You take this at your pace. Okay? Inhale down. Exhale, sweep. As I stand, I'm thinking about pulling my inner thighs together. Nice. Take it down and up. There you go. Nice. Right here for four. You got it. Three, you're gonna hold it low in two. Last one. Take it Here. Now think about sliding your back down a wall. Okay? So keeping your tailbone tucked under your rib cage. Hold it here. You're gonna alternate heel is with the right heel and the left heel. Pop those heels off the ground. Heel lifts are always optional coming into that releve position. You don't have to do it if it doesn't feel good for you, but it's a great way to get those calves ankles involved right here. 8, 7, 6, you. 4, 3, 2, and 1. Can you hold both heels lifted, Tuck your tailbone, drop your seat and just hold it here. You can bring those arms up. We're just gonna hold for eight. Seven, six. You got it. Five. We're gonna shake it out again in four, Three, two. Drop those heels. Take it down and up. Shake out those legs, right? So you should feel a little bit of fire building in those legs. That's lactic acid building. We hold and pulse and then we shake it out. Nice. Right here. Go four. Hold high. In three, two, and hold it here. Walk those feet in. From here, I'm going to push my right heel out. I'm going to scoop and stand. Scoop and stand. So I'm just dropping my heel into the mat. These are good hamstring scoops right here. Range of motion is going to depend on how big that baby bump is for you. Nice. Just stretching through the hamstrings. Low back, big scoops here. Scoop and stand. For four. Nice work. For three, awesome job. For two. And last one. Stand it up. Standing on my left leg. Right leg is going to come. Cross behind. Big reach. Hip flexor, oblique stretch. Tap out to the side. Cross behind and reach. Tap out to the side, cross behind and reach. Two more just like it. Opening up the hips and the obliques. Last one right here. Press out, Step out. Chair squats. I'm going to create a little bit more room for baby. I'm just going to squat right here. Chair squats. Okay. If you have not as big of a baby bump yet and it still feels good for you to bring your feet to touch, bring those knees to touch. Create some inner thigh activation. That's a great option. If you have a small pilates ball, you could always place that between your legs as well. Do what feels good for you today. Nice. Go for four and three and two. Last one. Right here. That hip flexor stretch. Other side. Standing on my right leg. Left leg wraps behind. Left arm reaches and taps. Left arm reaches and taps. I should mention there are no lunges in this workout. Lunges just don't feel good for me anymore in that third trimester. This is my third baby, okay? So I'm having more sciatica pain. SPD pain. Two more. So we're gonna go lunge free today because that's what feels best for me. That said, if you wanted to add a chair, you always could for balance. I'm gonna go back to that chair. Squat. I'm gonna place my hands on my thighs. Slide the hands down. Left arm sweep. Take it better. Right arm sweep. Sorry. Now left arm sweep and back squat, Sweep and back. You can pick it up. Down, sweep, down, sweep, down sweep. So you can take it slow or fast. Just opening up the shoulder joint, warming up the legs. Down and open. Squat and sweep. Squat and sweep. You got it right here. Go. 4. Nice work. Go. 3. Awesome job. 2 and 1. We're gonna take it all the way down to the mat. Hands come to the mat. I'm gonna find a nice tabletop position. Okay, little cat cow here. So I'm coming into a tabletop position. Shoulders stacked over wrists, hips are over knees. I'm going to drop the belly. Inhale. As I exhale, hugging baby, taking my gaze down to baby. Inhale, belly drops. Exhale, those deep transverse abdominals. Wrap around tight. Hug baby up and in. Inhale down. Exhale up. It's funny because I can see my lopsided belly baby sitting over here on my right side right now. Inhale down. One more exhale. Nice. Come back to a nice neutral spine. Flat back, neutral spine. Bird dog. Probably one of the most common pregnancy exercises. We're gonna add an abduction to it. So I'm gonna start. Take my left hand, reach it out, kick my right leg back. Hold here for three, two, one. Set it down. We're gonna do that two more times. Reach and hold back. Foot is flexed, hips are square. For three, two, one. Set it down and hold. Last time region. Hold. Hold for 3, 2, 1. Now, you can stay right there or you can add an abduction. So I'm going to reach, open, close down. Reach legs and limbs, arms. They go away from midline to a 45 degree, reaching in opposite directions. Left arm goes left, right leg goes right. Abduction. Okay, Moving away from the body. Abduction. Nice. Right here. Take it. Abduct, midline, drop, reach, abduct, midline, drop. Two more. Reach, abduct midline, drop. Last one. Reach, abduct, midline and drop. From here, you're going to go into a mini push up. So I'm going to walk my knees just back slightly. Option A, both knees, stay on the mat. Drop toes are tucked under penny Pulse down and up half. Push ups right here. Tiny pulses. Nice tiny pulses getting those arms involved right here. Core stays tight. Go. 8. Nice. 7. You're doing awesome. 6. Stay with it. 5. Fire up that upper body. 4. Nice work. 3 and 2 and 1. Open the knees. Push back. Child's pose. Forehead to the mat. Stretch it out big. Inhale, belly expands. Exhale. Bring it back up to tabletop position. Bird dog, other direction. So I'm going to reach my right arm out, left leg back. Hold for three, two, one. Take it down. Thinking about extending my fingertips and my heel as far away from my body as I can. Holding stable for 3, 2, 1. There's that glass of water on my back. Right back foot is flexed. Left hip is square to the ground for 3, 2, 1. Option, stay here. Option, Add your abduction. Reach, abduct, midline, drop. Reach, abduct, midline, drop. You should feel everything fire up here. Everything is working for you. Yes. My shoulders are turned on, my core is turned on, my back, my glutes, my hamstrings all working together right here. Nice. Bring it back down. Reach, abduct center. You got two more just like it. Reach, abduct, center. You got one more just like it. Reach, abduct, center. Nice work. From here, we're going to go into a bear crawl hold. I'm actually going to turn to the side so you can see me right here. I'm going to tuck my toes under. Okay. I'm going to hold bear crawl knees hover off the mat for three, two, one. Set down. Drop the belly. Inhale, exhale, lift and hold. Hold for three, two, one. Set it down. Inhale, belly drops. Exhale, lift and hold. Hold for three, two, one. Set it down. Last one. You're gonna hold this for a five count. Here we go. Lift and hold for five. 4, 3, 2, 1. Can you walk your hands back to meet your feet? Stand up. Drive through the heels. There you go. Up to a standing position. Moving on, you guys moving on. We're going to do some chair position right here. I'm going to find that chair. I'm going to add biceps. If you have light weights, you can grab them right here. Pulse and stand. Take it down and up. Think all the way down. Three, four. Lift halfway down. Lift half, and lift. So I'm never coming all the way up to standing. Keeping constant tension on those thighs, I'm creating resistance with my body weight to flex my biceps right here. Nice. Go. 4. Hold low in 3. You got it. 2. And hold it here. Hold it here. I'm going to transfer the weight into my right leg. I'm going to pop my left toe. I'm going to go heel, toe, heel, toe. Tiny push and tap. Push and pull. Bicep, shoulders back. Bicep, shoulders back. Tiny push and pull. How low can you get in your standing leg? That's your challenge. Yes. Yes, you can. You drop an inch for four. You got it. Three. We're gonna shake it out in two. And last one. Keep it here. Keep this popped down. Tap in, out. Think like a little star, right? You're like a little star. A three point star. Arms go up, leg goes out. Hold, push. Eight. You got it. Seven. This is your chance to pick up your heart rate. Right here. Last four. Three. Hold high. In two. One. Hold here. Option to find a chair or something to balance on if you need. Hold here. Outside legs. Just gonna lift and tap, lift. Give me eight. You got it. Eight. Nice work. Seven. Six. I'm gonna put this arm out for counterbalance. You could always grab a chair. Nice. Right here. Get. 3. Can you hold it high? 2. Last one, last one. Soft bend in this standing leg. Draw a tiny circle or a tiny donut with your toes. Point the toes, draw a circle. Hold that bounce. Find that stability. You got it. Right here. Draw eight circles. Seven. Six. Five. Nice work. Four. Feel those outer glutes for two and one. Set it down. Shake, shake, shake. Go like this. Give it a little bit of a rub. Same thing. Back to chairs. Flex and stand. Squeeze and stand. Squeeze those biceps right here for 8. You got it. 7. Nice work. 6. You're gonna hold it low. Back to heel, toe. That's where we go in five. Nice. Four. Squeeze those biceps. Last three and two and hold it here. 80 in my left leg. 20 in this right toe popped. Heel toe. Push, pull, push, pull. How low can you get in that left standing leg? That's your challenge right here. Push and pull. Tap that heel. Pull it back. Come on. Can you drop an inch? Yes, you can. Right here. You've got eight. Nice work. Seven. You know what's coming. You're gonna get to shake it out with those star jacks. Yes. Stay with me. Final 5. Nice. 4. Come on, come on. 3 and 2 and 1. Let's shake it out right here. Down, push. Inhale, exhale, down hook. Jack it out. Right here. Eight. Seven. Nice. Six. Five. Four. Three, Two, one. Hold here. Soft bend in the standing leg. Outside leg. Can you lift and lower? I'm gonna take my arms to my side. Challenge my balance. Nice work. Catch the breath. 8. 7. You could always grab that chair. 6. You're gonna hold in. Circle in 5. Feel those outer glutes. 4. Nice work. 3, 2, and hold it here. Point that toe. Draw those circles, those tiny donuts. Yes. Drum. Come on. You got eight. Seven, six. You got it. Five. Four. Stay with it. Three, two, and one. Come into that loaded squat. Tap it, tap it. Push those arms. Add those triceps. Punch down as you tap out. Punch and tap. Punch and tap. Raise that heart rate forward. Another chance right here. Push, push. Use those big, strong outer glutes to push and tap. Yes. You got it. Nice work. Come on, light on the toes, fast on the feet. Right here. Nice. Can you pick up that intensity for 10? 9, 8. You got it. 7, 6, 5, 4. 3, 2, and 1. Stand up. Walk it out, walk it out. Nice little walk and breathe. We're going to a second position. That wide plie, squat. Heels and toes out. Big inhale, belly expands. Big exhale. Hug that baby in. Think about tucking that tailbone in under that rib cage. Nothing about sliding your back down a wall, dropping your seat towards the ground. Right here. Roll those shoulders down and back penny pulses here in second position. 8, 7, 6. You got it. 5, 4. Hold low. In 3, 2, 1. Nice work. Gonna bring it up to standing. You're gonna drop, pop, stand lower. Drop, pop, stand, lower. Can you stand up on those tiptoes? It's an option. You don't have to take it. Drop, pop, stand and lower. Drop, pop, stand. Two more just like it. Drop, pop, stand and lower. Last one. Drop, pop, stand and lower. Let's lower right here. I'm gonna bring my arms right here to 90 degrees. I'm gonna punch right arm, then left arm as I punch up that heel. Lifts same arm, same heel. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Now, can you bring both arms up? I'm gonna stay on my heels. Option to raise to your toes, Tap the elbows open, squeeze the chest, squeeze the back. Chest, back, chest, back. I'm holding low in the legs, creating resistance with my upper body right here. Think tap the elbows, squeeze the back. Tap and squeeze. You got it. Can you drop that seat one inch? Nice work. Stay low in those legs. You got it. Give me 8. Nice work. 7. We're gonna shake it out in 6. Come on. 5. Full range motion in 4. Nice work. 3. Hold. Hold it open in 2. And hold it here. Push and pull. Shoulders and back this time. Push and pull. Make it Big shake out those legs. That should feel good for the tops of the thighs, right? Take it down and up. Nice. Give me eight. You got it. Seven. Stay with it. Six. Five. Awesome job. Final four. And three and two and one. From here, you're gonna go second to first, so I'm gonna get a little bit narrow stance. Second to first. Second to first. So I'm pulling heel to heel. Second to first. Second to first. Just shaking out those legs one more time. We're gonna take it back to the mat for the final four minutes of this workout. Yes. You got it. Go four. Nice work. Go. Three, two, and one. Let's find a first position first. That's heels to touch, so you're making a V with your feet. Heels to touch. Can you give me some calf raises? Lift and lower. Lift and lower. Go. 4. Hold high in 3. This is your last isometric hold. 2. Hold high. Bring your heels back to touch. Now push your knees out and drop your seat. Keep those heels off the mat if you can. Bring those arms out. Tuck your seat. Tuck your tailbone. Now drop your tailbone. Hold that baby nice and tight. Option A, hand, stay here. Option B, hands, come here. Your final isometric hold. I know your quads are on fire. Mine are too. I feel it. I am with you. We're in it together for eight, seven, six. Yes, you can. Come on. Stay with me. Me. Final four. Three, two, and stand up. Shake, shake, shake. Let's just march it out. March it out. Go. Eight, seven. Back to the mat. We're going to hit the core and glutes right here in four, Three, two. Let's go. Take it down to the mat. I'm going to find my sweat towel because my forearm is nice and sweaty, and I'm coming down into a modified side plank. We're going to start in a clamshell position. Shoulder is stacked over wrist or. I'm sorry. Shoulder is over elbow. Legs are bent at 90 degrees. Soles of my feet are touching. I'm going to clamshell lift and lower. Lift and lower. So as I lift the hips, working the obliques and the outer glute, I'm also working this gluten hip lift and lower. Go eight. Hold high in seven. You got it. Oblique and glutes for five. Nice work. For four. Hold high in three and two and hold it here. Can you create extension and just hold? Flex the foot for eight. Seven, six. You got it. Five, four, three. Stay with it. Two and one. Roll over. You're gonna find that tabletop position. I'M actually gonna come down to the forearms. It creates my more stability for my core right here. I'm going to take one leg. Doesn't matter which one. We're going to do both legs. You're going to draw a rainbow. So I tap behind me to the side. 45 to the side. Little curtsy, tap and lift. Little curtsy, tap and lift. If you want to imagine you're drawing a rainbow, imagine you're drawing a rainbow. You can actually go toe to toe. You can go to the ground, to the ground. Drawing a rainbow with this toe right here. Dropping down to the forearms just creates that stability. If I come up here, you'll see I can easily add a hip rock in there. We don't want to be rocking the hips, okay. You want to keep this as stable as possible. Sometimes you have to slow that down. Nice. Glutes, hamstrings, core all turned on right here. Nice. You have four. Awesome job. You have three. Stay with it. You have two. You're almost there. Last one. Hold it long. Pull the knee in, kick it out. You got four crunches. That's it right here. Go. Four. Nice work. Go. Three. Nice. Go. Two. Last one. You're gonna finish it right here. Flex the foot. Draw it to the ceiling. Stamp your heel up an inch. Down an inch. Up an inch. Down an inch. It burns. Eight. You got it. Seven. Stay with it. Six. You are so stinking strong. Yes, you are. Last four. Three, two, and one. Sit it back. Big toes to touch. Push back. Child pose. Nice work. Same thing. Other side, guys. And you're out of here. Same thing. Other side. Let's go. Come on. Find that clamshell. Other side. Elbow is right underneath my shoulder. Right here. Legs are bent at 90 degrees. Lift and lower. Lift and lower. Obliques, glutes, hips, they're all working for eight. You got it. Seven. You're gonna hold high in six. Yes, you can. Five. Finish strong. Last four. Come on. Three. Hold high. In two. And hold it here. Kick it out for eight. Seven. Six. You got it. Five, Four, Three, two, and one. Sit it down. Roll it over. Same thing. Coming down to those forearms. Finding a nice, stable position. Outside leg. Draw those rainbows. Kick it back. Go. Rainbow to rainbow. Rainbow to rainbow. Glutes, hips, and core all working for you. Right higher. Right here. 1. Finish strong. Nice work. Finishing strong from the mat. Right here. You got it. Go. Eight. Nice work. Go. Seven. Stay with it. Go. Six. Yes, you can. Quick set of crunches. That's where we go in 4, 3, 2, and 1. Lift the back leg up. Crunch kick, crunch kick. It's a short set. You've got four. Nice. Three. Flex the foot and stamp in. Two. And one. Take it long. Flex the foot, stamp it. Heel to the ceiling. Right here. Up an inch, down an inch. Eight. This is it. Seven. All you got. Six. Finish it. Last Five. Come on. Four. And three. And two. And one. Holy bananas. Booty burns. Right? Let's actually go to a puppy dog stretch. Hips are gonna stay high. Hands walk away. Create plenty of space for baby. Just stretch it out. This should feel so, so good. From here. You can actually sit your hips over to one side if it feels comfortable for you. Getting harder to do with this growing baby bump in the third trimester. Just pushing into one hip and then shift over, push into the other hip. You could always sit on a stability ball and just do some hip rolls. That always feels good. Good to shake it out, right? Nice work. You really crushed those outer glutes. So let's do a quick down. Dog into pigeon. Plant my hands on the ground, tuck the toes under, push the hips up and back. Just shake it out. Go ahead, pedal up those heels. Gonna feel those calves. Let's go big inhale up to my tiptoes. As I exhale, calves melt into the ground. That feels good. I'm going to pull my right ankle to my left wrist. I'm going to sit down in half. Pigeon. You could always do this from a table or a. A slight bench or a chair. You could put your leg right there. What I'm really thinking about is splitting my leg in half. So not getting too far over here or over here. Splitting the leg right in half. Hitting this outer glue glute. This outer paraphormoris sitting up nice and tall right here. Nice feeling those outer glutes. You can always walk down to the forearms if that feels good for you. If you want to intensify this, take this back left leg and slowly just walk it over to the right. You're gonna feel that, right? Slowly walk that back left leg over to the right. It is going to instantly say, hello, outer glutes. Nice work. Plant the hands. Slowly unwind to tabletop. Tuck the toes under. Push back down. Dog. Let's do another calf stretch. Go big. Inhale up to the toes. Exhale. Melt the heels down. I'm gonna pull left ankle to right wrist. Now setting it down other way. Same thing. Finding that half pigeon. Trying to keep this shin parallel. Splitting my shin in half. Just sinking into this outer glute A lot of outer glutes today. A lot of legs in bar, right? Nice. Now again, if you want to feel it turn on a little bit more, walk that back right leg up slightly over to the left. You're going to feel that's really going to fire up right there in that outer glute. I am so proud of you. Thanks so much for joining me for this. Quick 20 actually turned out to be 25 minute. 25 minute full body body weight bar workout. You absolutely crushed it. So proud of you for showing up and working hard for yourself today. Slowly unwind. Let's come down to just a nice kneeling position right here. Quick little dancer quad stretch. So I'm kneeling, plant my right hand on the ground, left arm sweeps up and over, opening up the quads, the hips. Sit it back down. Other side, left hand to the mat, right arm sweeps up and over. Nice little quad stretch there. Little dancer stretch. You absolutely crushed this 25 minute prenatal bar workout. I am so proud of you. Thanks for showing up and working hard. If you like this workout, you can find more of my prenatal, postpartum and all of my workouts@nourishweavelove.com have a great day. Thanks so much for sweating with me during that prenatal barre workout. I hope you loved it. If you did, do me a favor and drop a subscribe to my channel right here. Otherwise, if you want more prenatal pilates workouts you can find them here. Otherwise, you can find all of our pregnancy workouts linked in this playlist right here. Have a great day.