Recommendations and practical exercises Pre and Postpartum

During pregnancy, it is very important for a woman to do certain types of exercises to prepare her body and stay healthy.

We spoke with coach Silvia Muñoz, who told us about her relationship with exercise during and after childbirth and highlighted the importance of physical training in all stages of her pregnancy, as it helped her strengthen her abdomen, avoid diastasis recti, among other things.

She also answered a couple of questions we asked her, providing recommendations and exercises for mothers and new mothers:

How was your relationship with exercise when you realized you were pregnant?

From the moment I found out I was pregnant, I tried to keep exercising, the same type of exercise but safely, without impact, and keeping my heart rate within the range my doctor allowed. But I always remained consistent.

Did your routine change much or did you keep it the same?

My routine was actually quite similar, until a few weeks after finding out I was pregnant I had a threatened miscarriage so I was on total bed rest for 5 weeks, then little by little I was able to incorporate going out for 15 minutes walks and I increased each week until thankfully when my doctor gave me the go-ahead I could go back to exercising, still taking certain precautions.

What exercises did you do most during each stage of your pregnancy?

In all stages I felt comfortable and safe doing hip presses, for example, which helped me work my entire core, including my glutes, but there really wasn't one exercise I did specifically more than others. I tried to keep them very balanced, careful not to overdo the impact, so for cardio I used the bike a lot, for example.

How was your relationship with exercise after having Fede?

In all stages I felt comfortable and safe doing hip presses, for example, which helped me work my entire core, including my glutes, but there really wasn't one exercise I did specifically more than others. I tried to keep them very balanced, careful not to overdo the impact, so for cardio I used the bike a lot, for example.

How long after Fede was born did you return to training?

After having Fede, I rested for several days, but I tried to start moving as soon as possible. At first, I just went for walks, and I gradually added more activities over the days. I always listened to my doctor, but I feel that this was, and still is, my little time for ME, for my mental health, the space I have in the day for ME, even if it's just 25 minutes.

What are the postpartum exercises you do most often?

At 22 days I went for a walk, the first time I "trained" was at a month and a half, I feel that more than anything because of time and not so much because of whether I could or not, I still manage to do as much as I can each day, generally at home and 40-50 minutes per day.

What advice would you give to someone who is starting their pregnancy?

Right now I'm running, it's not really the most recommended thing for this stage because of the pelvic floor and impact, but I love running and at this moment that's what gives me mental health, so basically that's what I do, and I also try to do exercises that help me with the pelvic floor to try to counteract the effects of the impact.

What advice would you give to someone who is starting their pregnancy?

I would advise her to stay active, try to maintain muscle mass; pregnancy is not an illness where you cannot exercise, obviously with the doctor's approval.