Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Active Motherhood: Pregnancy & Postnatal Plan
Stay active, eat well and care for your mind throughout pregnancy and after birth, always alongside your healthcare team.
The only Spanish-language plan combining trimester-specific safe exercise, postnatal recovery with hypopressives and pelvic floor, pregnancy nutrition based on SEGO guidelines, and perinatal mental health. AI tailors everything to your week of pregnancy or postnatal stage and type of birth, with real trainers, nutritionists and therapists behind it. Always as a complement to your midwife or gynaecologist’s care, never as a replacement.
Plan structure
Active Pregnancy by Trimester
Full-body strength with moderate loads, low-impact cardio (walking, elliptical, swimming) and daily pelvic floor and mobility work. From the second trimester, prolonged supine exercises, Valsalva manoeuvres and any activity with a fall or contact risk are removed, following ACOG guidelines. The aim is to keep you active, not to break personal records.
Postnatal: Reconnection & Pelvic Floor (Weeks 0-12)
First 6 weeks: gentle reconnection—breathing, engaging the transverse abdominis and pelvic floor, short walks. From week 6, after pelvic floor assessment, hypopressives, Kegels and functional core workouts are introduced for diastasis, the best-evidenced approach in pelvic health physiotherapy.
Gradual Return to Strength & Impact (Weeks 12-24)
Gradual return to strength work, and if completely symptom-free (no pain, heaviness, incontinence or abdominal bulging), reintroduction of impact. Progression is criteria-based, with rechecks for diastasis and pelvic floor every 2-4 weeks. After caesarean, progression is delayed and tailored to your healing.
Pregnancy & Breastfeeding Nutrition
Stage-based nutrition plan aligned with SEGO guidelines: calorie adjustment for each trimester and breastfeeding, key nutrients (folic acid, iodine, iron, omega-3, calcium), and education on food safety (alcohol, unpasteurised cheese, high-mercury fish). Supplementation is always prescribed by your doctor; this plan helps you stick to it.
Perinatal Emotional Wellbeing
Mindfulness and emotional regulation based on cognitive behavioural therapy, psychoeducation about birth, bonding with your baby, maternal identity, and regular screening with the Edinburgh Scale (EPDS) overseen by the therapist, with early referral if any risk is identified.
What's included
- Two journeys in one plan: pregnancy by trimester or postnatal in 3 phases, activated by AI based on your week, birth type and symptoms
- Postnatal recovery with hypopressives, Kegels and core training for diastasis, progressing based on set criteria (pain-free, no leaks, no heaviness)—not just by the calendar
- Weekly menus by trimester or breastfeeding, shopping list, short food safety lessons and reminders for the supplements prescribed by your doctor
- Perinatal emotional wellbeing programme: weekly guided session, daily 5-min micro-practices and fortnightly EPDS checks reviewed by the therapist
- A real professional team supporting the app: trainer, nutritionist and therapist, with regular reviews and ongoing plan adjustments
- Warning signs and stop criteria built into every session, with prompt referral to your healthcare professional when needed
Benefits
- Keeps you physically active as recommended by WHO and ACOG for pregnancy and postpartum, with sessions tailored to your day-to-day energy
- Strengthens your core and pelvic floor with leading evidence-based methods (Kegels & hypopressives), at your pace and without premature high-impact
- Provides peace of mind with food: know what to prioritise, avoid, and how to plan your week without hassle
- You’re not alone: your emotional state is checked regularly and real professionals are there to support you
Recommended for
Your typical week
During pregnancy: 3 tailored strength sessions (30–40 min), 2–3 walks or gentle cardio (20–30 min) and 5–10 min a day of Kegels and pelvic mobility. In the postnatal period, according to phase: from daily breathing and walking (weeks 0–6), to 3 weekly hypopressive/core sessions (6–12), and 3 progressive strength sessions with gradual impact reintroduction if symptom-free (12–24).
Weekly menu for your stage (trimester or breastfeeding) with calorie adjustment, shopping list, a short food safety lesson and key nutrients. Daily hydration and supplement reminders, plus a fortnightly nutritionist review.
One guided weekly session (15–20 min: prenatal or postnatal mindfulness, birth anxiety, bonding), daily 5-min breath or body scan micro-practice, emotional journal 3 times/week, and fortnightly EPDS screening with therapist review and monthly follow-up.
Qué puedes esperar
- Track adherence to the 150 minutes of moderate activity a week recommended by WHO for pregnancy and postnatal, recorded in the app each week
- Monitor diastasis (gap between abdominals) and pelvic floor symptoms (incontinence, heaviness), with reassessments every 2-4 weeks between postnatal weeks 6 and 24
- Weekly record of menus in line with pregnancy guidelines, and reminders for supplement adherence as prescribed by your doctor
- Monitor emotional wellbeing: frequent mindfulness practice and fortnightly EPDS screening by the therapist, with early referral if risk detected
Who this plan is NOT for
- Pregnancies with a medical contraindication to exercise (placenta previa, preeclampsia or gestational hypertension, cervical incompetence, persistent bleeding, risk of preterm birth or high-risk multiple pregnancy)
- Anyone without prior approval from their gynaecologist or midwife to begin
- Situations requiring direct clinical care: persistent postnatal low mood, intense anxiety, or thoughts of self-harm (seek medical help now)
- Anyone looking for a rapid postnatal weight-loss plan: that is not the aim of this programme
This plan supports your wellbeing and does NOT replace obstetric care or medical attention. Before you start, you need your gynaecologist or midwife’s approval, and in the postnatal period a pelvic floor assessment (ideally by a specialist physiotherapist) before you progress to the next stage. Stop exercising and contact your healthcare professional or emergency services immediately if you experience vaginal bleeding, regular contractions, leaking amniotic fluid, dizziness, difficulty breathing before exertion, chest pain, or pain and swelling in one calf; and seek urgent help for persistent low mood, intense anxiety, or thoughts of self-harm. Supplementation (folic acid, iodine, iron) must always be prescribed by your doctor; this plan simply reminds you to follow their advice.
Frequently asked questions
Is it safe to exercise during pregnancy?+
Yes, if your pregnancy has no contraindications and your gynaecologist or midwife has given you the all-clear. WHO and ACOG recommend at least 150 minutes a week of moderate activity during pregnancy. This plan adapts each session to your trimester and symptoms, removes risk exercises (prolonged lying on your back, Valsalva manoeuvres, risk of falls), and includes alarm signals so you know when to stop and seek advice.
When can I exercise after giving birth?+
From the very first days you can work on breathing, gentle pelvic floor activation, and short walks—exactly how phase 1 of the plan begins. The more specific work (hypopressives, functional core) only starts from week 6, after a pelvic floor assessment, and impact work is added only if there are no symptoms. Progression is always based on criteria, not on specific timelines.
What are hypopressives and how do they help postnatally?+
These are exercises that use posture and breath to activate the deep abdominals and pelvic floor without raising intra-abdominal pressure. Reviews in pelvic health physiotherapy show these, alongside Kegels, are some of the most effective methods for treating diastasis and pelvic floor symptoms after birth—unlike traditional ab exercises, which may worsen them.
I’ve had a caesarean, is this plan suitable for me?+
Yes. When you set up your plan you note your type of birth, and the AI will delay and tailor your progression, taking your scar into account, all under the team’s supervision. The system is criteria-based (progress only when pain and symptoms are absent)—designed specifically for recoveries needing more time.
What should I eat during pregnancy and breastfeeding?+
The plan generates weekly menus for your stage, aligned with Spanish (SEGO) guidelines, including all key nutrients (folic acid, iodine, iron, omega-3, calcium) and food safety rules: avoid alcohol, unpasteurised cheeses and high-mercury fish. Supplementation should always be prescribed by your doctor—we just help you remember to take it.
Does this plan replace my midwife, gynaecologist or a psychologist?+
No, and it’s vital you understand this: the plan is a wellbeing support to complement your medical care. You must have doctor approval before starting, and the fortnightly emotional screening is designed to promptly spot any sign and refer you to clinical support if needed.
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