Hi, I’m Ashok Kumar, founder of Medi Temple. If you just had a baby, you may be wondering how to get back in shape and shed those extra pregnancy pounds. Having a baby is a life-changing experience, and it’s normal for your body to go through many changes during pregnancy and childbirth. While it can take time and consistency to get your pre-baby body back, there are many things you can do to jumpstart your postpartum fitness routine and feel healthy, strong and confident again.

In this comprehensive guide, I’ll share the best tips and exercises to help you safely get back in shape after giving birth. Let’s start with understanding what happens to your body after childbirth and how you can transition back to regular exercise.

Changes to Your Body After Giving Birth

During pregnancy, your body goes through incredible changes to help nurture and deliver your baby. Here are some key changes that occur:

• Your pelvic joints become more flexible and widen for the baby to pass through the birth canal. This can make the joints and ligaments looser postpartum.
• Your abdominal muscles stretch substantially, which can weaken and separate the muscles. This separation is called diastasis recti.
• Your uterus expands up to 500 times its normal size during pregnancy. Right after giving birth, it starts contracting and shrinking back down over several weeks.
• You have extra fluid in your body to support fetal development and breastfeeding. This fluid weight is shed gradually after having a baby.
• Your metabolism and calorie needs increase during pregnancy and breastfeeding. After delivery, your body requires fewer calories.

Understanding these changes will help you set appropriate fitness expectations after your baby arrives. Be patient with your body and allow enough time for healing before jumping into intense workouts.

Most women can start doing gentle exercises within days of giving birth, as long as they have clearance from their doctor. Listen to your body and go at your own pace based on how you feel. Recovery time can vary based on the type of birth you had.

Benefits of Exercise After Pregnancy

Here are some of the great reasons to incorporate exercise into your postpartum routine:

• Helps you shed the extra pounds gained during pregnancy by burning calories and building muscle.
• Strengthens weakened abdominal and pelvic floor muscles.
• Relieves aches and pains associated with pregnancy and delivery.
• Reduces stress and improves your mood.
• Boosts your energy level so you can care for your newborn.
• May reduce risk of postpartum depression.
• Sets a healthy example for your child to follow.

Make sure to consult with your doctor before starting any exercise program. They can assess your delivery and recommend when to begin exercise based on your health and recovery.

“Exercise became my stress reliever. Finding time to workout gave me renewed energy to be the best mom I could be.” – Sarah D., new mom

Setting Exercise Goals After Pregnancy

The Department of Health and Human Services recommends aiming for at least 150 minutes per week of moderate-intensity aerobic activity, like brisk walking or swimming. This goal can seem daunting when you have a newborn, so start slow and focus on consistency. Even a 10 minute walk around the block is great progress.

Here are some smart tips for setting fitness goals after having a baby:

• Focus on daily movement vs. long workout sessions. Take the stairs, go for walks.
• Try exercises you can do with your baby like stroller walks. This allows bonding time and gets you moving.
• Split your workouts into multiple mini-sessions throughout the day.
• Invest in home exercise equipment like resistance bands so you can workout during naps.
• Don’t compare yourself to other new moms or celebs. Go at your own pace.
• Celebrate small milestones like completing a week of daily walks or mini strength training sessions.

The most important thing is to simply start moving your body every day. Be proud of any amount of exercise you can incorporate as a new mom.

Postpartum Exercise Guidelines

Follow these general guidelines from the American College of Obstetricians and Gynecologists when starting an exercise routine after having a baby:

• Get clearance from your doctor before returning to exercise.
• Start gently and pace yourself. Listen to your body.
• Stop if you feel pain, dizziness, headaches, uterine cramping or heavy bleeding.
• Stay hydrated, especially if you are breastfeeding.
• Wear a supportive bra and nursing pads.
• Consider joining a postpartum exercise class for camaraderie.

You may need to ease back into things depending on your delivery method:

After vaginal delivery: Most women can start gentle activity within days of giving birth. Start with pelvic floor and abdominal exercises. Gradually work your way up to cardio and strength training.

After C-section: Take it very slow and avoid core exercises for at least 2-3 months. Walking and pelvic floor exercises are fine within days. Always get clearance from your doctor before progressing.

Listen to your body and don’t push past discomfort. Slowly increase the duration and intensity of your workouts. Take rest days as needed.

6 Postpartum Exercises to Get You Started

Here are some gentle, effective exercises that are safe to incorporate in the early postpartum period:

1. Pelvic Floor Exercises

Strengthening your pelvic floor muscles is crucial after delivery. Here are two easy pelvic floor exercises:

• Kegels: Contract and hold your pelvic floor muscles for 5-10 seconds. Relax between reps. Aim for 3 sets of 10 reps daily.
• Pelvic tilts: Tighten your lower abdominal muscles and buttocks to tilt your pelvis slightly. Hold for 5 counts. Do 10 reps.

2. Walking

One of the simplest yet effective post-delivery exercises is walking. Start with a short 10 minute stroll and gradually increase duration and intensity. Bring your baby along in a front carrier for extra weight.

3. Core Exercises

Start rebuilding abdominal strength with simple moves like head lifts. When ready, try crunches while pulling in your core to prevent diastasis recti worsening.

4. Squats and Lunges

Gentle squats and lunges engage your glutes, core and leg muscles without placing strain on your back or abdomen.

5. Planks

Planks strengthen your arms, back, core and pelvic floor. Modify by doing them on your knees or at an incline until you build endurance.

6. Swimming

The water provides gentle resistance without strain on your joints. Do easy laps or water aerobics.

Focus on good form and proper technique, especially for core and even pelvic floor exercises can help. Avoid activities with jerky movements or bounced landings early on. Listen to your body and go slowly.

Sample Postpartum Workout Schedule

Here is a sample exercise routine for postpartum weeks 1-12. Always get doctor’s clearance before progressing your workout.

Weeks 1-2

• Light walking
• Pelvic floor exercises
• Stretching and yoga poses (avoid twists or deep flexion)

Weeks 3-4

• Add intervals of moderate walking
• Pelvic tilts
• Kegels
• Easy swimming
• Upper body weight exercises with light resistance

Weeks 5-8

• Power walking
• Core exercises like planks and crunches
• Squats and lunges without weights
• Low-impact cardio like elliptical

Weeks 9-12

• Jogging intervals
• Higher impact cardio
• Core exercises with added resistance
• Strength training 2-3x per week
• Weekly pre-natal yoga or Pilates class

Take rest days as needed and modify workouts based on energy level. Stop an exercise if you have pain. Track your progress with a fitness journal or app.

If you doubt whether or not to eat fruits or apples during pregnancy? Just read this , where I recently wrote an in-depth article on the top benefits of eating apples during pregnancy!

7 Tips for Losing the Baby Weight

It takes time and consistency to get back to your pre-pregnancy weight. Stay patient and keep these tips in mind:

1. Breastfeed

Breastfeeding burns calories to help promote weight loss. It also helps shrink your uterus back down to size more quickly.

2. Start moving

Light walking and pelvic floor exercises can begin right away postpartum. Slowly ramp up your workouts following doctor’s approval.

3. Stick to a regular exercise schedule

Schedule workouts in your calendar and treat them like any other important appointment. Even 10-20 minutes of exercise most days of the week can make a big impact.

4. Embrace strength training

Incorporating strength training builds metabolism-boosting muscle so your body burns more calories around the clock.

5. Be patient

It took 9 months for your body to grow a baby. Allow at least that much time to get back to your pre-pregnancy fitness level. Consistency is key.

6. Monitor your nutrition

Eat a balanced diet with lean proteins, whole grains, fruits and vegetables. Stay hydrated. Avoid empty calorie foods.

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7. Focus on nutrition

Eat a balanced diet with plenty of lean protein, fruits, vegetables and whole grains. Stay hydrated by drinking water throughout the day. Limit processed foods and added sugars.

8. Get enough sleep

Lack of sleep can hinder weight loss. Try to get 7-9 hours of sleep per night. Nap when your baby naps. Ask for help from your partner or family for nighttime feedings.

9. Join a support group

Connecting with other new moms can provide accountability and motivation on your postpartum fitness journey. You can share tips and celebrate small wins.

10. Be kind to yourself

Don’t stress about getting back to your exact pre-pregnancy weight. Focus on feeling healthy and strong. Appreciate all your body did to carry and deliver your miracle baby.

11. Invest in home workout equipment

Having an exercise mat, resistance bands, kettlebell and other gear at home makes it easier to squeeze in workouts when you have small windows of time.

12. Try high intensity interval training

After getting clearance from your doctor, incorporate short bursts of intense cardio like sprints or cycling intervals. These torch calories and boost your metabolism.

The most important thing is consistency with eating healthy and exercising. By taking it one day and one workout at a time, your perseverance will pay off as you lose the baby weight and feel fit again!

Frequently Asked Questions

Here are answers to some common questions new moms have about getting back in shape:

How long does it take to lose baby weight?

Most women keep 10 pounds at 6-8 weeks postpartum and lose around 1 pound per week with regular exercise and healthy eating. Give yourself at least 6 months to get back to your pre-pregnancy shape. Going slowly promotes long-term results.

When can I start intense exercise after having a baby?

Aim for higher impact exercise like jogging, weights and HIIT after 12 weeks postpartum, once you have clearance from your doctor. Listen to your body and go slowly if you delivered via C-section.

What if I still look pregnant months after giving birth?

It takes time for the uterus to contract and abdominal muscles to regain strength. Wearing a belly band can provide abdominal support. See your doctor if your stomach is still distended 12+ weeks after delivery.

How can I tighten loose skin after pregnancy?

Building muscle with strength training can help fill out loose skin. Stay hydrated and moisturize your skin. Accept that your body underwent amazing changes to give life, so some areas may remain a bit softer.

When can I start exercising after a C-section?

Take it very slow. Get clearance before starting exercise post C-section. Walking and gentle core/pelvic floor exercises can often begin within 2-3 weeks. Avoid intense activity for at least 3 months.

In Conclusion

The postpartum period presents unique challenges, but you can get back to working out safely with your doctor’s approval. Be patient, listen to your body, and focus on creating sustainable, healthy habits. Celebrate your body for the remarkable feat it achieved. With time and consistency, you will feel strong, fit and energized to take on motherhood.

What tips do you have for getting in shape after having a baby? Share your thoughts in the comments!

Key Takeaways

• Exercise after pregnancy can help you lose the extra weight gained during pregnancy and get back in shape.
• Start with low-impact exercises like walking and pelvic floor exercises in the first few weeks after giving birth.
• Focus on strengthening your core and pelvic floor with exercises like pelvic tilts and Kegels.
• Add in strength training and cardio exercises once you get clearance from your doctor.
• Make sure to listen to your body and stop if you feel any pain.
• Eat a balanced diet and stay hydrated, especially if you are breastfeeding.
• Be patient with yourself – it can take time to lose the “baby weight.” Stay consistent with exercise and self-care.