Pregnancy workout back, butt, shoulders & arms

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

Stand on a SUPER BAND in the center. Bend forward with your back straight. Grasp the ends of the band. Pull the band towards your body at belly level. Stretch the arms back to the starting position.
Product
Repetitions
15
Body part
Shoulders, Upper Back
Training Goals
Activation, Strength

Good Mornings

Start in a shoulder-width stance. The knees are slightly bent. Hold the BLACKROLL between your hands stretched overhead. Push your pelvis back. Come forward with your back straight. Move back to the starting position.
Product
Repetitions
15
Body part
Glutes, Lower back, Lower legs, Shoulders, Thigh, Upper Back
Training Goals
Strength, Mobility

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

Get into a kneeling position. The MULTI BAND is behind you. Grasp both ends with one hand. Bring your hands to about the level of your shoulders. Slowly bring your hands up and slowly return to the starting position.
Product
Repetitions
15
Body part
Chest, Core, Shoulders, Upper arm
Training Goals
Strength

Push-Ups

Start in the push-up position with your hands on the BLACKROLL. Maintain core tension without lowering your pelvis. Bend your elbows. Lower your upper body down. Press back to the starting position.
Product
Repetitions
15
Body part
Chest, Core, Shoulders, Upper arm
Training Goals
Strength

Seated Rows

Begin in sitting position with MULTI BAND around feet and ends in hands. Slowly pull ends towards body until hands are next to body. Maintain an upright position. Return to starting position.
Product
Repetitions
15
Body part
Shoulders, Upper arm, Upper Back
Training Goals
Strength

Reverse Tabletop

Start in a sitting position. Place your hands and feet. Raise your pelvis in the air so that your body forms a table. Place the BLACKROLL between your thighs. Hold this position.
Product
Sets / Seconds
3 / 60
Body part
Glutes, Lower back, Shoulders, Thigh, Upper Back
Training Goals
Strength

Bird Dog

Begin on all fours with MULTI BAND wrapped around both feets and ends in hands. Extend diagonale arm and leg. Return to starting position.
Product
Repetitions
15
Body part
Glutes, Lower back, Shoulders, Upper Back
Training Goals
Activation, Strength

Reverse Flys

Stand hip-width apart in the centre of the MULTI BAND. Cross over the band and grasp it with your hands in any loop. Bend your upper body forward about 45 degrees. Bring your hands up to your sides.
Product
Repetitions
Body part
Shoulders, Upper Back
Training Goals
Strength

Deadlift

Stand on the center of the SUPER BAND. Bend forward with your back straight. Grasp both ends of the band. Extend your hips and straighten your upper body. Firmly clench your buttocks in the top position. Then return to the starting position.
Product
Repetitions
15
Body part
Glutes, Lower back, Thigh
Training Goals
Strength

Cool-Down

Preacher Stretch

Start in the quadruped position. Place your hands on the BLACKROLL®. Now slowly roll forward with the roller. Lower your chest between your arms to the floor.
Product
Sets / Seconds
1 / 60
Body part
Chest, Shoulders
Training Goals
Mobility

Cat-Cow

Begin in quadrupedal position with the head in line with the spine. Exhale with a hunched back. Pull the navel inwards and bring the chin towards the chest. Inhale and arch your back.
Product

0

Sets / Seconds
1 / 60
Body part
Lower back
Training Goals
Recovery, Mobility

Seated Side Bend

Start in a cross-legged position. Place the BLACKROLL to your right. Place your right hand on the roller. Stretch your left arm above your head while leaning your upper body to the right side. Remain in this position before changing sides.
Product
Seconds per side
60
Body part
Core, Lower back, Shoulders, Upper Back
Training Goals
Mobility