Workout for Pregnant Women: Back, Glutes, and Arms

Here’s how your pregnancy workout—focusing on your back, including your shoulder girdle, arms, and glutes—is structured:

To ensure you’re warmed up from head to toe, we’ll start with a warm-up to prepare for the upcoming pregnancy workout, which will primarily focus on back exercises for pregnancy but will also include glute exercises, as strengthening them helps relieve pressure on your back during pregnancy.
In this workout for pregnant women, we’ll train in 3 sets, each with 3 exercises. We’ll perform each exercise for 30 seconds and repeat it twice. The pregnancy workout also includes arm training and exercises for the shoulder girdle to address the new demands on your body.
To finish, you’ll do relaxation exercises with a foam roller—which, of course, are also adapted for your pregnancy.