Safe workouts for your healthiest pregnancy
Stream Pre & Post Natal Barre Blend free with a BODi Subscription or buy and even download it on the BODi mobile app, no subscription needed.
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Feel supported through every phase of pregnancy
Prepare your body for labor and optimize your postpartum recovery with a performance-based program that blends barre, Pilates, and cardio. Super Trainer Elise Joan guides you through low-impact, high-energy workouts, incorporating mind-body practices as you navigate every new phase and grow stronger through it all.
Get healthy postpartum results just like these moms
Marissa C.
Lost 5.4 lbs. in 5 weeks†
"This program has been exactly what I needed to ‘fill my cup’—emotionally, mentally, and physically!”
Diane M.
Lost 20 lbs. in 16 weeks†
"The aspect that helped me the most was the preparedness I felt. The breathing techniques and the strength of my core put the delivery room in shock."
Sara O.
Lost 17 lbs. in 10 weeks†
"Doing the prenatal workouts ABSOLUTELY helped me with my delivery and postpartum recovery. The nursing staff were impressed by my leg and core strength."
Bynne W.
Lost 18 lbs. in 15 weeks†
“I lost so many inches, so quickly, and FEEL strong again! I LOVED Elise's never-ending positivity in giving myself love and compassion as a momma!”
Kendra B.
Lost 12 lbs. in 7 weeks†
"I felt more prepared for birth and was able to have another drug-free, natural birth which was one of my main goals!"
†Always consult with your physician before commencing any fitness program or nutritional product if you are pregnant or postpartum. Results vary based on starting point and effort. Results achieved in 5–16 weeks using Pre & Post Natal Barre Blend. The women featured here are independent BODi Partners.
THE WORKOUTS
Trimester-specific workouts, all under 30 minutes
You get 16 workouts, 4–5 days a week, made to meet the needs of each trimester and new motherhood. Focus on total-body strength and stamina while improving mobility with functional moves like the “crib reach.” A modifier and an intensifier let you choose a level that feels right for your body.
Trimester 1
These foundational workouts emphasize activities of everyday life (ADLs), so you’re prepared as you adapt to pregnancy even if you’ve never worked out before.
Trimester 2
You’ll continue to master your ADLs but the primary focus shifts to labor-intensive interval training (LIIT) to prepare you for the surges of labor.
Trimester 3
Longer intervals prepare you for the demands of labor and motherhood, while AMRAPs (as many reps as possible) help mimic labor progressions.
Postnatal
Once you’re cleared for exercise by your doctor, rebuild your core strength with these moves (modified for C-section mamas) specifically designed for postpartum.
BONUS 10-Minute Enhancements
Add a quick, focused burn to any day in any trimester, or squeeze in a standalone session anytime life gets busy.
PLUS I AM Meditations and Breathwork
Stay centered with powerful daily affirmations and learn techniques that support healthy breathing while enhancing total-body awareness.
Total-Body Strength
This is a total-body strength workout that will fire up your metabolism and define your shoulders, arms, glutes, and thighs.
Metabolic Sweat
Shay's favorite: Crush calories using only a light pair of dumbbells in these fast-paced resistance circuits. Goes so fast you'll be blown away.
High-Intensity Power
You’ve been working hard, so now it’s time to focus on dialing-in your form, stability, mobility, and overall power.
Lower and Upper Body Strength
These targeted training days lift, shape, and firm in all the right places. Sometimes fashion isn't just about the clothes, it's how you feel in them.
SAMPLE WORKOUT
Pre & Post Natal Barre Blend Sample Workout
Sample moves from Elise’s program in this short, effective workout that’s safe to do in any trimester. With the option to modify or intensify, you can jump right in no matter your fitness level.
14m
Beginner
Equipment Needed:
Sturdy Chair, Set of Weights (1–5 lbs.), Resistance Loops, Mat
YOU ALSO GET...
A proven plan for your pregnancy journey
Workout calendars
You’ll get a calendar for each trimester, including a “fourth trimester" calendar to use for your postpartum workouts.
Eating plans
Review our general guidelines for pre- and postnatal nutrition, and upgrade to a BODi Subscription for full eating plans.
Get Started Guide
Watch the “Basics” videos and read your guide for helpful tips, like how to control your intensity using your rate of perceived exertion (RPE).
Equipment needed
You’ll need a set of light dumbbells (1–5 lbs.), Resistance Loops, a mat, towel, and sturdy chair.
THE METHOD
Why Pre & Post Natal Barre Blend works
Research suggests safe exercise during pregnancy is beneficial for mother and baby. That’s why Elise’s comprehensive program uses labor-intensive interval training (LIIT) and practical movements you'll do as a new mom to condition your body—plus 80+ specialized support videos incorporating breathwork and affirmations to keep you thriving, physically, mentally, and emotionally.
MEET
Elise Joan
Super Trainer Elise Joan is the creator of the innovative fitness programs Pre & Post Natal Barre Blend, Barre Blend, BODi LAVA, and FIRE AND FLOW. In addition to being certified in the Science of Well-Being through Yale University, Elise prioritizes mental health and internal wellness, along with the physical results she’s known for.
Stream Pre & Post Natal Barre Blend free when you subscribe to BODi
With a BODi Subscription, you’ll get access to all Pre & Post Natal Barre Blend program videos, PLUS:
130+ step-by-step fitness programs
Easy eating plans and 1,000s of recipes
Personal development, motivation, & support
31-day money-back guarantee (initial term only)
Get fit anywhere
Download the BODi app and stream your workouts to any connected device.**
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice or treatment. Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement, especially if you are pregnant, breastfeeding, have any medical condition or are taking any medication.
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