3 Dancers Share Their Pregnancy Workouts and Wellness Routines

Yasmine Naghdi, Principal, The Royal Ballet      

Pregnancy workout: “Motion is lotion,” says Naghdi,whose baby is due in December. “My body thrives off moving.” At the beginning of her pregnancy, Naghdi continued taking company class at the Royal Opera House, doing all combinations up until jumps and being mindful of pirouettes on pointe. She also worked with the company’s Pilates instructor, adapting exercises to safely accommodate her baby. As she moved into her second trimester, Naghdi transitioned to power walks in the park, vinyasa flow yoga (being conscious of her bump and not overstretching), and various conditioning exercises.

In particular, Naghdi has incorporated calf raises into her routine. Through the Royal Ballet’s health-care team, Naghdi learned that calf tears are a leading injury for many dancers returning from maternity leave, due to the demands of pointework. Most days, she does 25 calf raises on each leg, with or without weights and sometimes off a step to increase the range. She’s also working virtually with Angela Malan, a dancer and teacher certified in Lynne Charles’ 4Pointe program, to continue working the muscles in her legs and feet while focusing on articulation and alignment. 

Keeping fueled: Naghdi tries to eat as balanced as possible, especially during pregnancy. “I don’t follow any kind of diet, but I go with what my body is asking for,” says Naghdi. She’s craved foods high in vitamin C like oranges, red peppers, and strawberries. But she admits her go-to guilty pleasure has been ramen noodles. “You just need the fix every so often,” she says, laughing. 

Finding community: Naghdi is thankful for her fellow moms at The Royal Ballet, who immediately offered their support and advice upon learning of her pregnancy. “It’s been so fantastic, because it’s almost like you’re joining their gang in a way,” says Naghdi. “I think it’s an acknowledgment that you are investing in your life as well as your career, which is so lovely.”

In that same vein, Naghdi is also paying it forward through her support network Dancing Into Motherhood, in partnership with Dr. Sabrina Ong, general practitioner and women’s health specialist, and perinatal psychiatrist Dr. Vera Ora. This past summer, they held their first event, a forum addressing common questions during pregnancy, like nutrition, exercise, and delivery.

Melissa Gelfin, Principal, Cincinnati Ballet

Trimester training: Gelfin, due in November, finished out Cincinnati Ballet’s 2024–25 season during her early pregnancy, but she adapted her training going into her second trimester. “I relied heavily on Pilates reformer classes, low weight-bearing cardio, and I did everything in class up until grand allégro,” she says.

Entering her third trimester, she’s had to keep her workouts “fluid” to accommodate the daily changes in her body. This can include light cardio on the elliptical or jumps on the reformer if she’s able. “I’ve shifted focus now to my upper body: arms, shoulders, upper back,” she says. 

Gelfin also meets with a pelvic floor specialist, as prescribed by her midwife, to prepare her for birth and the postpartum period. Exercises include internally rotated clamshells with resistance bands around her ankles, as well as seated work on a chair with a ball between her knees, pushing her lower legs away with resistance. “A lot of what I do with her is about finding strength internally and relaxation,” says Gelfin. 

Nutrition: Gelfin opts for nutrient-dense foods throughout her day, incorporating grass-fed meats and whole-dairy products. “Hemp hearts are amazing for omegas, so I sprinkle them on everything, like my yogurt or on a cucumber salad with olive oil and chickpeas,” she says. Almonds are another go-to: Breakfast can include an omelet and a gluten-free waffle topped with almond butter and honey. 

New studio perspective: Since Gelfin has been unable to perform during CB’s current season, she’s started assisting the rehearsal directors. The shift in perspective is one Gelfin hopes to carry with her when she’s performing again. “As a dancer, you don’t always get the chance to just sit and enjoy the process of what your peers do because you’re in your own head working, thinking, and processing,” she says. “[As a rehearsal director], you’re thinking about [the company members’] process, and how you can help. I think it’s changed how I’m going to approach going back to being a dancer.”

Whitney Jensen, Principal, Norwegian National Ballet

Pregnancy fit: Like Naghdi and Gelfin, Jensen, who is due in early November, continued taking company class early in her pregnancy and reduced jumping. She has adapted her routine throughout each trimester. “It might be a light barre, articulation, calf work, and pirouettes in center on flat. That’s a good day,” explains Jensen. She’s also used the elliptical to get her heart rate up and incorporated swimming to relieve the pressure on her lower back. 

Jensen also enjoys using the LHANEL FIT, a lightweight, portable Pilates reformer. “For someone in my stage of pregnancy, where you just want a little resistance on your arms, and to do a few lunges without too much strain, it’s been nice,” she says. 

Balanced diet: Jensen eats smaller amounts of food more frequently during her pregnancy. “From the beginning, I always carried around snacks in my bag, like nuts or a granola bar, because I would start to feel hungry more quickly,” says Jensen. She’s craved crisp, fresh salads and has also enjoyed making Ka’Chava protein shakes with ice, oat milk, two scoops of protein powder, and a tablespoon of cocoa powder. She also drinks a lot of lemonade and lemon and ginger water due to her sudden craving for lemons, something she hated prior to pregnancy. 

Renewed perspective: Jensen’s pregnancy journey has given her a fresh outlook. “One of the first things I noticed was how I was more deeply connected to my body; my senses were heightened,” she explains. “When I was performing [pregnant], I felt a trust and connection to my partners, who were so mindful and confident, so that I could also be confident. I’ve grown in appreciation for my body and what a miracle it is to be able to have a baby. The design of it is so remarkable.”

*Note: If you are pregnant, it is important to consult the guidance of your physician to identify the best exercise regimen to suit your needs and safety.