Prenatal Fitness with Lagree: Staying Strong and Safe During Pregnancy
Lagree is a fantastic workout for expectant mothers who were already practicing it before pregnancy. While it’s not the time to focus on weight loss or sculpting, staying active and maintaining strength is highly beneficial during this special journey.
However, if you’re considered high-risk for preterm labor or have been diagnosed with intrauterine growth restriction (IUGR)—where the baby isn’t growing at the expected rate—Lagree is not recommended during pregnancy. That said, it’s an excellent way to rebuild strength postpartum.
The American College of Obstetricians and Gynecologists (ACOG) recommends 150 minutes of moderate-intensity exercise per week, which breaks down to about three to four sessions weekly.
The Benefits of Exercise During Pregnancy
Maintaining your exercise routine throughout pregnancy has numerous benefits:
Reduced physical discomfort
Improved mood, self-image, and posture
Increased energy and better sleep
Enhanced muscle tone, strength, and endurance
Lower risk of gestational diabetes and hypertension
Shorter pushing times during delivery
Decreased chance of C-sections or other OB interventions
Reduced risk of urinary incontinence
Your Safety Is Our Priority at FORM BY TWO
Once you discover you’re pregnant, be sure to consult with your physician. Let them know that Lagree is a low-impact, high-intensity workout. Your OB-GYN will need to provide clearance for you to continue with our 45-minute sessions.
We offer all expectant mothers a complimentary 30-minute consultation during their second and third trimesters. During this time, we’ll discuss how your body is changing and provide tailored modifications to keep you safe and comfortable in your Lagree practice.
Why We Recommend Foundations Classes for Prenatal Clients
Due to the intensity of Lagree and the hormonal changes happening in your body, we require all prenatal clients to attend Foundations classes only. Balance can be affected even in the first trimester, and side effects like morning sickness or dizziness can increase the risk of falls. To minimize this risk, all movements in Foundations classes are done at the front of the machine, and a balance pole will always be available for support.
Modifications by Trimester
Second Trimester:
As your baby grows, we avoid any prone (stomach-lying) exercises. Starting at 16 weeks, we also eliminate exercises performed while lying on your back, as this position can restrict blood flow and cause dizziness for you and reduced oxygen for the baby.
Hormones such as Relaxin, which softens tendons, ligaments, and muscles, increase during this stage. To protect your joints and soft tissues, we’ll reduce your range of motion on certain moves, lighten resistance on heavy pushing exercises, and offer more support during light pulling exercises.
We also focus on preventing Diastasis Recti, a common postpartum issue involving separation of the rectus abdominis due to the thinning of the linea alba,. To support your core safely, we’ll replace crunches and twists with stabilizing moves that strengthen your transverse abdominis and pelvic floor.
Third Trimester:
As your baby continues growing rapidly, all second-trimester modifications remain in place. We offer a variety of options if any movement causes discomfort.
Swelling and carpal tunnel can affect the wrists, so we can bring you down to your forearms or modify plank-like moves using handlebars for added support. To relieve pressure from compensatory lordosis (inward spinal curvature), we’ll focus on core engagement and provide exercises that support your spine and help you stay comfortable and strong.
Additional Safety Guidelines
To ensure your safety:
We’ll help you maintain a heart rate below 140 bpm. If you're unable to hold a conversation during class, that’s a sign your heart rate is too high—we'll guide you to pause, hydrate, and resume when ready.
Transitions between exercises will be slower to reduce fall risks and help manage your heart rate.
Stay hydrated—aim for two cups of water per hour of exercise. We’ll remind you to sip regularly.
Our studio is equipped with fans to help regulate your temperature and prevent overheating.
We’re honored to support you during this exciting chapter. If you have any questions or concerns, we’re always here to help.
Wishing you a safe, happy, and joyful pregnancy—we can’t wait to move with you!
