Jen Machado #01

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San Francisco, Marina based teacher, Jen, while in her third trimester with her first baby, teaches three other expecting students and you a supportive, fun pre-natal class. Enjoy your favorite Bar Method moves like thigh-work and diagonal seat customized for the pregnant body.

Shape your shoulders with “bent elbow lifts”:
Get ready to carry your baby by strengthening your deltoids.
Benefits:
o Toned shoulder muscles.
o Improved your posture.



Related Bar Method Online Video:

Hoddy takes you through gentle, safe and challenging moves, in this prenatal, exercise during pregnancy, barre workout that includes free weight work, thigh exercises, standing seat-work, and abdominal strengthening performed while propped up on pillows.



Continue your warm up with biceps curls and lat pulls.
Benefits:
o Strong, graceful biceps.
o A pretty back.
o Improved posture.

Lift a lighter weight to the back during one-weight lifts:
Raise a lighter weight behind you with a focus on your upper, inner arm.
Benefits:
o Sculpts the back of your shoulders.
o Works your legs so you continue to burn calories.

Put away your weights and go to the bar for a stretch.

Stretch under the bar:
Elongate your muscles and prepare them for the leg-work ahead.
Benefits:
o Increases the range of motion in your legs.
o Stretches your hamstrings, hips muscles, thighs, back, waist and arm muscles.
o Enhances coordination.

Shape your calves with heel lifts in a wide turnout:
Benefits:
o Strengthens your calf muscles.
o Lengthens the look of your legs.
o Warms up your legs to get them ready for thigh work.

Time for thigh work:
Do three consecutive sets of thigh-work: Start with your feet in a narrow V stance; move to “second position,” and finish with your legs in parallel.
Benefits:
o Narrows your quads and hips.
o Slims your inner thighs.
o Sculpts your glutes.
o Burns lots of calories.

Stay at the bar for a set of “diagonal” seat-work with parallel legs.
Experience the quick results you will get from diagonal seat-work.
Benefits:
o Lifts and shapes your upper glutes.
o Sculpts your upper back muscles.

More thigh-work with your legs together:
Do one more quick set of parallel-legs thigh-work to raise your heart rate.
Benefits:
o Burns lots of calories.
o Builds mental stamina.
o Slims your quads.

And one more set of diagonal seat, this time with your legs turned out:
Get the full benefit of diagonal seat-work by working your seat now with your legs turned out.
Benefits:
o Lifts and shapes your upper glutes.
o Sculpts your upper back muscles.

Stretch on a carpet or mat:
Stretch and elongate your worked-out muscles on your mat or padded rug.
Benefits:
o Elongates your quads and hamstrings.
o Increase the range of motion in your legs.
o Streamlines the front of your body.

Go right into “curl”:
During this special pre-natal curl session, you will still feel your obliques and work your arms and glutes. Supportive mats or pillows required.
Benefits:
o Tones your glutes.
o Tones your arms.
o Works your obliques.

Now for the fun part: Back-dancing with your feet hips width and parallel in a kneeling position at the bar. Towel or small mat required.
Benefits:
o A healthier lower back and hips.
o More lifted and carved seat muscles.
o Enhanced coordination.

Stretch and elongate your hamstrings, glutes and back muscles during this peaceful, energizing pre-natal final stretch sequence in a sitting position.
Benefits:
o Release from stress.
o More elongated leg muscles.
o Great strength and energy.
o Better performance from your body the next time you work out.

To see more videos,

Click to view all the videos in our Premier membership.

Click to view all of our Classic Videos at Bar Method Online.

Click to view all of the Mini Class fitness videos online at Bar Method Online.

Tags: bar, barre, exercise, health, method, muscles, posture, stretch, tone