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Pregnancy workout back, butt, shoulders & arms

Back exercises, butt exercises, shoulder and arm workout

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excercises.duration
30 Min
excercise icon
Excercises
9
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Difficulty
Beginner
Products used in Routine
Multi Band
Med
Gymball

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.

More pregnancy workouts

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Pregnancy workout: Pelvic floor, stomach & legs
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Your pregnancy workout tools

With loops

Versatile training: full flexibility from just one band

Multi Band

€39.90
20% softer
WHITE/GREEN
WHITE/PINK

For beginners & those who like it softer

Med

€31.90
Anti-Burst-System ABS®

Training tool & yoga ball in premium quality

Gymball

€39.90
Premium Quality
Black
incl. gymbag
Coral
+1

Optimal size, lies perfectly on the floor & doesn't slip

Mat

from €69.90

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers