Being pregnant doesn’t mean you have to give up your workouts. In fact, with your doctor’s approval (of course!) working out during your pregnancy can have great physical, mental and emotional benefits. Check out our top prenatal workouts in NYC, including prenatal yoga, prenatal pilates, swimming, barre work and even outdoor workouts. Added plus? You can do all of these classes post-baby as well to keep your workout streak going strong. (Or, head on over to our roundup of New York City gyms with childcare.) Scroll down to see our favorites!
P.S. Hoping to stay out of the gym/studio these days? Many of the businesses featured below are offering remote classes and training.
Indoor cycling studio BYKlyn created The BYKlyn Yard, NYC’s first outdoor cycling studio in response to COVID-19 restrictions. (They biked all through the winter, warmed by physical activity and heat lamps, with a tarp and twinkle lights overhead!) All classes are outside with COVID safety as the top priority; the maximum number of riders is 23 per class, with 6 feet between all bikes and masks.
Classes use Silent Disco/Sound Off headphones for a fun, club-like atmosphere, and top instructors from studios throughout NYC each bring their own style and music to classes. All classes at The BKYlyn Yard classes are Real Ride, with hills, speed work and intervals—just like a real bike ride. Pregnant riders are welcome, and can adjust the intensity of a ride as needed. Rate is $30/class, with 5 packs ($145) and monthly memberships also available.
Moms love: The inclusive and fun atmosphere. All levels and body types are welcome—you don't need to be a perfect pro to ride here.
Location: 421 Dean St. , Downtown Brooklyn
Schedule: Choose from 30 classes throughout the week.
Fit Pregnancy Club (FPC)
Opened in 2017, Fit Pregnancy Club promises safe and vigorous workouts that increase participants’ fitness level for a stronger pregnancy and faster postpartum recovery. Classes are designed specifically for mothers-to-be and new mothers.
FPC’s Signature class is a music-driven strength cardio workout that incorporates the (trademarked!) inner core unit activation “Pump & Kegel®” into all exercises. The prenatal signature class is only low-impact, while the postpartum signature class gradually introduces higher impact moves.
Moms love: Classes are kept small so instructors can give attention to all participants, and moms are welcome to bring their baby top any class. (The studio also hosts New Mom Happy Hours bi-weekly and offers educational workshops every Wednesday evening, such as "Breastfeeding Basics" and "All About Birth".)
Location: 553 Broadway, 3rd Fl., Soho
Schedule: Several classes, of differing types each day. See calendar for details.
Mom in Balance
A relative newcomer to New York City, Mom in Balance Mom in Balance is a workout program that originated in the Netherlands, and is now available in 120 locations in 11 countries. With a focus on pre- and post-natal fitness for women, the program is a departure from traditional pre-natal workouts that tend to focus solely on stretching and strength exercises. Taught by trainers with additional experience in areas of physical therapy, pre- and post-natal exercise, yoga, and pilates, the classes also incorporate cardio work and exercises to strengthen the pelvic floor. (Instructors also take part in a three-day Mom in Balance training course.) Mom in Balance infuses the progressive and holistic Dutch attitude towards pregnancy and motherhood into their program. The result is an invigorating outdoor class environment focusing on mental as well as physical fitness designed to build a strong life foundation for new motherhood. (Classes happen at all times of day, in all seasons.)
Moms love: The community of like-minded women they meet in classes, and select classes where baby can come along.
Location: Classes take place in Central Park (on the Upper East and West sides), Prospect Park, Battery Park, and West Thames Park in Lower Manhattan.)
Schedule: Lots of classes throughout the week; click here for more info
Cost: $10 for a trial class; memberships start at $89.
Ballet Beautiful is a great workout to take advantage of stretches and targeted exercises inspired by classical ballet training. Classes offered combine barre, mat, and light cardio, and are designed to help sculpt and tone your body. Ballet Beautiful offers small group classes at their Soho and UES locations, as well as private training. Our favorite way to get our ballet workout on is Ballet Beautfiul's prenatal DVD's and online streaming videos, which are great for moms-to-be to take with them on the road or do from home. Don't worry, no matter where you take class- no tutu or previous dance training required!
Moms love: The targeted prenatal AND postnatal workouts specifically designed for women preparing for and recovering from childbirth. Online streaming videos are available all year round, and can easily fit in your schedule at any time.
98 Greene St.
19 E. 75th St. Fl 3 & 4
Upper East Side
Schedule: Class schedule and registration here
Cost: $38 per class (packages decrease cost per class); $25 first class special
SLT (that's "strengthen, lengthen and tone") describes itself as a combination of pilates, cardio, and strength training. While the program promises "muscle-quivering workouts" (oof!) all instructors are prenatal-certified and classes are perfect for fit moms-to-be. Like pilates, the full body workout of SLT utilizes the resistance of weighted springs; expect planks, lunges and pulse exercises during this unique class which will constantly engage your core.
Location: Multiple Locations
Moms love: The combination of exercises!
Cost: Prices and memberships vary, starting at $40
Created by a former marketing executive and mom-to-be when she found prenatal exercise options contradictory and lacking, Pronatal Fitness trains expecting moms for pregnancy, birth and motherhood like athletes prepping for a major sporting event. The workouts are specifically designed to prep moms for the physical, and physiological, demands of all three wonderful, but challenging times. Pronatal Fitness also offers post-natal workouts (with or without baby) to help you get back into the swing of things and outdoor classes are also offered (think cardio with the stoller and beyond). For those struggling with diastasis recti (or ab separation), new moms can have a consultation and receive an individualized program. Online classes are also available.
127 W. 79th St. #2D
Upper West Side
Moms love: The total body workout designed to help moms of all stages.
Schedule: Daily and online
Cost: Prices and memberships vary, starting at $30
At Aqua, no class is off limits for pregnant women (given doctor approval). It is recommended for pregnant women to begin with a Blend class that combines Power, Interval and Restorative exercises. The water creates a natural massaging motion, stimulating your lymphatic system and enhancing blood flow. Instructors provide detailed explanations of body positioning and bike functionality. Remember to inform each instructor about your pregnancy. For moms-to-be that need to take it easy, there are restorative classes that incorporate gentle cardio, focus on breathing, body alignment and stretching. There are also prenatal yoga classes offered during the week at the studio.
78 Franklin St.
Moms love: Cycling in the water! The salt water is supportive and removes the impact on joints.
Cost: Prices and memberships vary, starting at $32
Prenatal Yoga Center
Moms-to-be can practice yoga postures, breathing exercises and enhance awareness of their-ever changing bodies at the Prenatal Yoga Center. Positions will strengthen pelvic muscles, improve circulation, and exercise the spine. Instructors at the Prenatal Yoga Center interweave childbirth education and therapeutic application for common aches and pains into specialized yoga classes. After baby arrives, post-natal classes address concerns and body changes, and new moms can bring babies along. In addition to its Upper West Side location, classes are also offered in Tribeca, on the Upper East Side, and in Greenpoint.
251 W. 72nd St. #2F
Upper West Side
Moms love: Classes specifically-designed for the journey of pregnancy.
Schedule: Daily and online
Cost: Prices and memberships vary, starting at $27
Pure Barre and Physique57
Want to preserve those long, lean gorgeous muscles throughout your pregnancy (or at least try to find them again)? Barre classes are some of the best workout classes for pregnant women due to the controlled movements and seamless modifications. Physique57 and PureBarre are two of our favorite barre workout studios, and both offer classes that combine light cardio, strength training and stretching to work your arms, thighs, seat and abs of during and after pregnancy.
Moms Love: These two studios offer barre classes that make us feel like we’re never taking the exact same class twice given their variety of instructors and class types. The moves allow for small bursts that fatigue muscles to exhaustion for ultimate toning. At Pure Barre, new moms can workout and bond with their newborn at the “Babies on Board” class, a fun, postnatal-friendly workout.
Physique57 Locations: 4 NYC locations, check here for the closest to you
Cost: $36 per class for Physique 57 and $33 per class for Pure Barre (discount packages available, some studios offer Baby on Board packages)
Compare notes with other expecting moms in the moderately- paced, 90-minute prenatal yoga class at Yoga Vida. Each class begins and ends with a restorative pose to connect with baby, relax the body, and de-stress the mind. But we promise it’s no nap fest! Basic yoga asana allows you to strengthen the body and increase stamina required for labor (kegels anyone?).
After baby, check out their postnatal classes; babies 18 months and up are invited to join you for a 90-minute class designed to heal and rejuvenate the body following childbirth.
Moms Love: Pigeon pose : it opens the hips (making more room for baby) and stretches the back, butt and thigh muscles in all the right spots.
Locations: 4 locations in NYC, check the closest to you here
Schedule: Varies per location, see updated schedule here
Cost: As low as $16 per class for Drop In, (discount packages available)
Focus on your abs and core in a FlexPilates prenatal class—a 55-minute total body workout for moms-to-be. You'll practice modified pilates exercises to prevent exaggerated diastase (belly muscle separation) as well as alleviate back pain associated with pregnancy. This class will help you break a healthy sweat as you prepare your body for a smooth labor and delivery and a quicker return to your pre-pregnancy body. (In addition to a studio in Manhattan, there is a FlexPilates on Long Island in Woodbury.)
Moms Love: Watchdog Balance - an excellent pose for balance, stability and strengthening the traverse abdominals which are important to support a growing baby and pushing during labor.
47 W 14th St., 2nd fl.
Schedule: Varies by location; register online here
Cost: $38 per class (discount packages available)
FlyWheel and FlyBarre
Combine FlyWheel and FlyBarre classes to stay fit and healthy during your pregnancy. Both classes are okay to continue doing with baby on board, as long as your doc approves and you continue to modify the intensity of your workout you progress. FlyWheel focuses on cycling with a tech pack on every bike that allows you to track and share your workout stats with the rest of your class if you like. (Some people find this motivating.) FlyBarre offers a variety of barre classes of different skill and intensity levels. (Be sure to let your instructor know you're expecting; they'll set you up with any appropriate modifications for class.) The rocking playlists and efficient workouts here keep future moms coming back throughout their entire pregnancy.
Moms love: Having barre class and cycling class in the same studio, making it easy to do workouts back to back for a complete full body workout.
Locations: 10 NYC locations, check here for the closest one near you
Schedule: Schedules vary by location, sign up for class here
Cost: $36 a class, but packages and memberships allow for discounted prices and combined barre/wheel memberships
Stretch It Out
Lengthen muscles, loosen joints, and relieve muscle tension at a 60-minute Village Gyrotonic prenatal class. Gyrotonic improves overall flexibility by strengthening and stretching major muscle groups and joints while enhancing your range of motion, balance and coordination. Based on principles from yoga, tai chi, gymnastics, and dance, the exercises are performed on equipment designed to give the human body complete freedom of movement.
Moms love: Gyrotonic exercises help to create a strong, flexible, pelvic floor while strengthening and toning abdominal muscles, buttocks, hips and thighs.
35 Bedford St.
Schedule: Sat., 1:30 p.m., call 646-638-0110 to register
Cost: $20-$35 per class
Good news SoulCycle addicts: just because you’re pregnant doesn’t mean you need to stop tapping it back like a rock star. Assuming cycling has been a part of your life pre-pregnancy and you and your doctor agree it's okay, SoulCycle encourages riders to continue riding through pregnancy with personal adjustments taken when needed. While there are no set “prenatal” classes, regular Soul classes shouldn’t be an issue with your bump. Check out the blog post Stephanie Pearl , a SoulCycle instructor, wrote about helpful tips for pregnant riders for inspiration!
Moms love: Rocking the “Sexy Corners” move on the bike. Just because you’re pregnant, doesn’t mean you can’t workout with sass!
Location: Multiple NYC neighborhoods, check here for the closest near you
Cost: $34 a class per class (packages decrease cost per class), doesn’t include cycling shoes
Exhale is a mom-to-be’s ideal destination for prenatal workouts. Specializing in barre, yoga and spa treatments, this inclusive facility is ready to make working out an awesome experience. If you’re already active in both barre and yoga classes, you are encouraged to take classes right up to the day you give birth (with varying levels of intensity of course!). Exhale's barre and yoga classes vary by intensity, and their dedication to guests’ health requires expecting moms to provide a note from her OBGYN before taking classes. While classes aren’t called out as prenatal, teachers are prepared to offer proper modifications throughout class to ensure a moms-to-be a great workout. Added plus? Exhale offers prenatal facials and massages (after the second trimester) to help guests relax and relieve stress.
Moms love: Scheduling back to back classes and spa treatment. What better way to motivate for a class than a spa treatment afterwards? We’re in.
Locations: 4 NYC locations (Gramercy, Flatiron, Central Park South, and the Upper East Side). There is also an Exhale in Bridgehampton.
Cost: $37 per Core Fusion Barre Class; $26 per Yoga Fitness Class ( packages decrease cost per class) Prenatal Massage $135 ( 60 mins); Call for custom prenatal facial quotes.
— Shnieka Johnson & Ilyssa Smith