Salomi Mohunja has closely observed the experiences of women recovering after multiple pregnancies. Early in her career, while working as a nutrition assistant in prenatal and postnatal hospital departments, she noticed a key pattern that shaped her training philosophy today: women who continued to move—even gently and cautiously—during pregnancy recovered faster, felt stronger, and regained confidence more quickly after childbirth. In contrast, those with low activity levels often experienced prolonged fatigue, weakness, and pain for months postpartum.
This observation became the foundation of her fitness approach, which she continues to apply today while working with women at Fit & Glam in the UAE, part of the Formative fitness group. According to her, pregnancy and postpartum are often misunderstood as periods of complete rest from physical activity. In reality, they are important opportunities for women to stay connected to their bodies through safe, guided movement.
What happens when there is little or no activity?
When women stop moving during pregnancy, the physical consequences can be significant. Muscles weaken, core stability decreases, and pelvic support becomes less effective. This often leads to lower back pain, hip discomfort, poor posture, and difficulty returning to exercise after childbirth.
Postpartum recovery is already a complex physical process. For inactive women, it can take much longer—sometimes up to two years—to regain strength. In contrast, women who maintain activity during pregnancy often experience smoother and faster recovery, typically within six to twelve months. However, every pregnancy is different, and medical history, previous pregnancies, and fitness levels all influence the appropriate exercise plan. That is why personalized guidance is essential.
Why movement during pregnancy matters
Exercise during pregnancy is not about appearance or performance. It helps the body adapt to major physiological changes. The key goals include improving blood circulation, preventing blood clots, supporting energy levels, strengthening muscles needed for childbirth, protecting the pelvic floor, and supporting emotional well-being.
Movement improves oxygen delivery and reduces fatigue, especially in the first trimester when energy levels are often low. It also strengthens the back, hips, and glute muscles, reducing common lower back discomfort caused by shifting body posture.
Breathing techniques are another essential component. Diaphragmatic breathing helps activate the deep core and pelvic floor while regulating the nervous system. Even simple habits, such as a 20-minute daily walk combined with breathing exercises, can significantly improve physical and mental health during pregnancy.
Exercise across pregnancy stages
In the first trimester, training focuses on deep core activation, pelvic awareness, and glute strengthening.
In the second trimester, attention shifts to posture, balance, and controlled strength training as the body’s center of gravity changes.
In the third trimester, the focus becomes maintaining light strength, improving mobility in the hips and shoulders, and practicing breathing techniques that support labor.
Many women experience abdominal separation during pregnancy, but those who train the core and pelvic floor often experience less severe separation and smoother recovery. This highlights the importance of guided, professional exercise during pregnancy.
Postpartum recovery and rebuilding strength
Immediate recovery after childbirth is neither realistic nor advisable. True recovery is gradual and structured. After medical approval, postpartum training usually begins with breathing exercises and pelvic floor reactivation, followed by deep core rebuilding and functional strength work.
Women who remained active during pregnancy often recover more easily, but even those who were inactive can regain strength with patience, consistency, and proper guidance.
Real-life examples show that structured, gentle training—starting with breathing and basic activation—can restore strength, posture, and confidence over time.
Key advice for healthy motherhood through fitness
Fitness during pregnancy and postpartum goes beyond recovery; it builds long-term strength.
Strength training improves bone density, protects joints, and enhances daily functional movement.
Exercise supports self-confidence during one of the most transformative stages of life.
Recovery varies from woman to woman and requires culturally and medically informed guidance.
Pregnancy and motherhood should not be seen as limitations, but as opportunities for deeper body awareness and strength building.
Maintaining activity during these stages often leads to faster recovery and a stronger physical connection.
Ultimately, movement is not something to return to after motherhood—it is a lifelong practice that supports women through every stage of life.
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