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.
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.
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.
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.
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:
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.
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.
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.
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.
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.
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.
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.
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.
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,

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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