The best virtual pregnancy fitness classes

Prenatal exercise comes with specific guidelines – as Simone De La Rue, who has trained the likes of fellow mothers Rosie Huntington Whiteley, Chrissy Teigen and Reese Witherspoon tells Bazaar. Firstly, "Always check with your doctor before starting any exercise routine while pregnant," she says. (Read more of her dos and don'ts of pregnancy exercise, here.)

But while it's good to err on the side of caution, you needn't be anxious about fitness. "The good news is there are now so many studies to support exercise throughout your pregnancy, so your doctor should be on board and encourage you to work out," De La Rue adds. The key is finding programmes that are as safe as they are effective.

Below, see 16 of the best prenatal workout plans you can do at home, if you can't get to the studio. From yoga to cardio, barre to Pilates, these virtual methods will help you stay strong and feel confident throughout pregnancy.

For anyone on a post-pregnancy journey, see our round-up of the best postnatal exercises here, and the best mother and baby workouts here.

The woman behind Pilates PT, Hollie Grant, has combined her experience as an award-winning Pilates instructor and personal trainer with that of becoming a mother herself to create The Bump Plan. The programme – currently taught live via Zoom or on the Pilates PT app – includes trimester-specific classes that fuse gentle, low impact cardio and pregnancy Pilates. Grant's direction and commentary throughout serves as a proof of her expertise, making you feel completely safe, and empowered both mentally and physically.

Follow Grant's live online classes here

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Founded by Charlie Launder in 2014, Bumps & Burpees is a thriving community for those subscribing to their #thismumcan ethos, in addition to an accessible platform for fitness. There’s an offering for all levels of investment; prenatal PT coaching (from £70 a session, or £84 for duo training), downloadable e-books (from £5.99) with simple, follow-along pregnancy-safe workouts, and regular live classes from Launder and her fellow fitness specialists shared on Instagram (free for all).

Find out more at bumpsandburpees.com

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Pilates and barre fitness specialist, Lucy Mills conducts private and studio-feel group training from as little as £5 via live video classes. An expectant mother herself, Mills is trained in pre- and postnatal exercise and curates specialist programmes with suitable modifications for all stages of one’s motherhood journey. With no two sessions the same, she tailors her thorough teaching to your specific needs, with a considered focus on alignment for long-term strength. All mothers-to-be can try their first prenatal class for free with the code PREG-ME-TOO. We imagine you’ll be hooked.

Find out more and book a class at youridealfit.com

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Known as the "shape-changer that generates stronger, longer and leaner bodies", The Louisa Drake Method has a pre- and postnatal programme called the LDM Pregnancy Project. In the regular online sessions, streamed via Zoom, celebrity trainer Drake – or a member of her team – lead a LDM Sculpt workout offering the most effective and supportive exercise adaptations for mothers to ensure they're physically fit and prepared for birth, and able to recover safely afterwards. To accompany the drop-in based classes are workout guides (soon to be available), which cover pregnancy and postnatal fitness, health and nutritional advice.

See the timetable for online classes here

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The Mamawell Method is the baby of Rosie Stockley, whose pre- and postnatal fitness specialism has recently expanded from live classes in South-West London to a video programme online. The pregnancy and postnatal editions each include eight on-demand workouts plus a written guide and email support, should you require it. Expect empowering, endorphin-inducing exercises with multiple adaptations offered, making them inclusive for all.

Find out more and subscribe to the programmes at mamawell.org

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Highly experienced trainer (and mother of three) Paola Di Lanzo has taught her famed method, Paola’s BodyBarre at various luxury London studios including most recently, FLEX Chelsea. A cherished class is the 'BabyBarre', a specifically designed fusion of 'floor barre' for both pre- and postnatal women. The sessions help build strength and suppleness, focusing on core muscles including the pelvic floor. The best bit? Babies are welcome too. Currently, PBB can be accessed virtually, with group classes and also personal training offered by Di Lanzo.

Find out more and book here

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With three boutique studios in eastern Australia, Fluidform’s founder – Pilates guru Kristen King – has successfully taken her teaching techniques online for home practice. An excellently extensive platform, FFAH (Fluidform at home) provides over 150 home workouts to create customisable programmes for all, including specialist pre- and postnatal offerings. You can choose by workout type and area of focus, level, duration and equipment required. There are even reformer classes should you have access to one. Whichever way expect body-sculpting workouts that will improve posture and tone while strengthening and stretching your muscles. Subscriptions start from roughly £22 a month.

Find out more and subscribe here

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Pip and Joan, the women behind Mum Hood, are also the founders of Frame, London's funnest fitness studio chain with a cult following as strong as the instructors. Since entering into pre- and postnatal journeys themselves the friends filled a gap in the wellness market with safe, simple and effective workouts, both within the Frame locations and for women to do at home. With separate programmes – all specific to each stage of your early motherhood journey, various class types (from reformer Pilates to cardio), digital resources and inspirational events, Mum Hood is a family you'll want to be part of.

Discover the online programmes here

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Barrecore, the barre fitness experts with 13 studios across the UK, say its method is "one of the safest workouts during pregnancy due to the low impact and mindful nature of our classes". They offer private maternity modification sessions, so you can join full classes with adaptations, and in addition have recently added a dedicated prenatal class every Saturday morning to the live schedule, streamed via Zoom. Expect to exhaust your muscles and experience the famous 'Barrecore shake', but rest assured it's safe for you and your baby.

Find the timetable and book here

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Sculpting and strengthening are the core principles of Define London, the New-York style barre method currently accessible live via Zoom. The up-tempo workouts – as loved by celebrities – are suitable for those who are expecting, as founder (and new mother) Ashley Verma tells us. For anyone pre/postnatal, she recommends their 'barre class' and 'mat class', where highly-skilled instructors will provide you with modifications throughout the session. "These two formats focus on perfecting alignment and posture, and strengthen all those tiny muscles that support the body," she says, which is great for pregnancy and beyond.

Find the timetable and book here

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Corrective exercise specialist Joanie Johnson (former founder of New York’s pioneering prenatal fitness studio Fit Pregnancy Club, or ‘FPC’) launched virtual fitness platform StrongMomSociety to educate and train new and expectant mothers at home. Each membership includes a 20-minute video consult with a perinatal fitness expert to get you started, plus access to a vast library of Johnson’s videos which teach you to better know your body while working it safely. This customised approach to on-demand fitness is ideal for those wanting a considered approach to pregnancy and postnatal exercise to get long-term results. Membership costs £25.10 monthly, or £261.70 a year.

Find out more at strongmomsociety.com

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Legendary London yoga teacher, Nadia Narain, is one of TriYoga's original teachers, having taught at the capital's leading yoga studio since it first opened in 2000. She created their pregnancy teacher training programme in 2009, and alongside other practitioners instructs yoga classes in an empowering and safe way to pregnant women. Currently, her much-loved Saturday morning prenatal slot is being taught via Zoom, where from her home Narain teaches mothers-to-be how to connect with their growing babies, strengthen the body in preparation for labour, and cultivate a conscious birth experience. Narain also teaches private classes, virtually and in person when possible.

Book TriYoga's live pregnancy yoga classes here; for private classes email using the form on Narain's contact page

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For those of you looking for a fitness YouTuber, it pays to know you're working out with a real pro when you're pregnant. Amy Kiser Schemper, aka BodyFit by Amy, is the real deal; a very qualified PT with two degrees and a masters in exercise science under her belt. Under her 'BabyFit by Amy' playlist you'll find all kinds of prenatal workouts, from cardio-based to stretching routines. Each are short and sweet, making them perfect to slot into your day at any time.

Follow BabyFit by Amy here

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P.volve, the 'functional movement fitness programme' by celebrity PT and applied functional science expert Stephen Pasterino (known as 'P'), is completely pregnancy-safe. Amy Hoover, the brand's doctor of physical therapy explains: "If you are cleared to exercise then P.volve is a great workout for pregnancy. Women need to maintain their abdominal strength to support their changing body and posture. Much of the P.volve equipment focuses on hip and core strength and balance, both of which are excellent options for prenatal workout." The workouts incporporate the brand's signature ball which can help with balancing the pelvis, as well as resistance bands to help build strength and gliders to aid balance.

Find the streaming platform here

As experts will always advise, listen to your body and don't push yourself as you might have done before becoming pregnant. Taking regular breaks and staying hydrated are essential during pregnancy workouts, and stop anything that doesn't feel right.

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