Pregnancy workout back, butt, shoulders & arms
Back exercises, butt exercises, shoulder and arm workout
Are you pregnant and looking for a suitable workout to keep fit? Moderate strength training with specific exercises adapted to your pregnancy can keep you fit throughout your pregnancy and prepare you for the period afterwards.
Pregnant women often suffer from back pain, particularly in the lower back. This is related to the changes your body goes through during pregnancy, which can lead to muscular imbalances. The changes to your body’s centre of gravity due to your growing child can lead to inactivity of the gluteal muscles. This puts more strain on the lower back.
With specific back exercises for pregnancy and buttock exercises to relieve your back, you can minimise or prevent imbalances.
In this pregnancy workout, we place extra focus on arm and shoulder joint exercises to prevent pins and needles in the hands and swelling of the arms, giving you the strength to carry your baby after the pregnancy.
What to consider during the workout
Carry out all exercises at a low intensity and work in the aerobic area so that you can easily keep going. Your pulse should not exceed 145 beats per minute during the workout.
Training frequency
2-3 times a week (or less, depending on how far along you are in your pregnancy)
Seek medical advice
If you are suffering from sickness, an at-risk pregnancy or other health problems during pregnancy, you should seek advice on whether the workout is suitable for you.
Your pregnancy workout focussing on your back and shoulder joint, arms and buttocks
To warm you up from head to toe, we’ll first start with a warm-up to prepare you for the upcoming pregnancy workout, which focusses mainly on back exercises for pregnancy but also includes butt exercises as strengthening this area can relieve pregnancy-related back pain.
We’ll perform the workout in blocks of 3, with 3 of each exercise. We’ll do each exercise for 30 seconds and repeat each one twice. Arm and shoulder joint exercises are also included in the pregnancy due to the new demands on your body.
To finish, we'll perform relaxation exercises using the foam roller - naturally tailored to your pregnancy.
Your pregnancy workout exercises at a glance:
Bent-Over Rows
Good Mornings
Your pregnancy workout focussing on your back and shoulder joint, arms and buttocks
To warm you up from head to toe, we’ll first start with a warm-up to prepare you for the upcoming pregnancy workout, which focusses mainly on back exercises for pregnancy but also includes butt exercises as strengthening this area can relieve pregnancy-related back pain.
We’ll perform the workout in blocks of 3, with 3 of each exercise. We’ll do each exercise for 30 seconds and repeat each one twice. Arm and shoulder joint exercises are also included in the pregnancy due to the new demands on your body.
To finish, we'll perform relaxation exercises using the foam roller - naturally tailored to your pregnancy.
Overhead Push
Liegestütz
Sitzendes Rudern
Tischposition
Bird Dog
Reverse Flys
Kreuzheben
Cool-Down
Preacher Stretch
Katze-Kuh
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