You’ve just brought a new life into the world, and suddenly, you’re juggling everything from sleepless nights to endless feedings. Amidst the whirlwind, there's one thing that might have slipped your mind—taking care of you. But here's the thing: you don’t have to put yourself last. Exercising postpartum isn't just about getting your pre-baby body back—it’s about nurturing yourself, regaining strength, and feeling more connected to your body as it heals. So, where do you start? How can you safely and effectively begin a fitness routine after childbirth? Don’t worry, I’ve got you covered. Let’s break it down step by step.
Postpartum fitness is all about rebuilding strength, regaining your energy, and allowing your body to heal and recover after childbirth. It's essential to understand that your body has gone through a lot. From carrying a baby for 9 months to enduring the intensity of labor and delivery, it’s natural for your muscles and joints to feel weaker than before. The goal of postpartum fitness isn't just weight loss; it's about building a solid foundation for your body to function at its best again.
After having a baby, you'll need to take things slow—be patient with yourself. Focus on recovery, not perfection. Start with small movements, build your way up to more intense workouts, and remember, consistency is key.
It’s no surprise that pregnancy impacts your body in profound ways. During pregnancy, your muscles, ligaments, and joints stretch and shift to accommodate your growing baby. After birth, your body needs time to regain its balance. You might feel weak in certain areas, like your abdominal muscles and pelvic floor, which were stretched and weakened during pregnancy.
One area that may require extra care is your pelvic floor. For many women, pelvic floor exercises are a must to regain bladder control and improve overall pelvic health. Additionally, your abdominals will likely be weaker, which can affect your posture and back health. These areas require attention as you rebuild strength.
So, when can you start exercising again? It’s a common question, and one that doesn’t have a one-size-fits-all answer. The general recommendation is to start with light movements, such as stretching or walking, as soon as you feel ready. However, when it comes to more intense workouts, you'll want to wait for the okay from your healthcare provider.
For vaginal births, most doctors suggest waiting at least six weeks before diving into more strenuous exercises. If you had a C-section, you might need to wait up to eight weeks. Your body needs time to heal, so don’t rush it. Listen to your body, and when you're ready, begin slowly with exercises that promote strength, flexibility, and mobility.
It’s easy to get caught up in the idea of returning to your pre-pregnancy body. However, that’s not the focus. Your body has undergone a significant transformation, and it will take time to regain strength and fitness. The goal should be to focus on rebuilding your strength, not just shedding pounds.
Start with small, realistic goals. Perhaps you want to walk 10 minutes without feeling fatigued or do a few squats without discomfort. These goals might seem small, but they’re important milestones. By celebrating these achievements, you’ll stay motivated and positive.
What exercises should you be doing? The answer depends on where you are in your postpartum journey. Start with low-impact movements and gradually build your way up. Here are some safe and effective exercises to begin with:
The key to a safe and effective postpartum workout routine is taking it slow. Your muscles and joints need time to adjust, and you may still have the hormone relaxin in your body, making your ligaments more flexible.
Here are a few tips to get started:
Let’s be real. Being a new mom is hard, and finding the time to exercise can feel impossible. Between caring for your baby, managing daily tasks, and adjusting to this new chapter in life, it’s easy to let fitness slip to the bottom of your to-do list.
Here are some tips to keep you motivated:
If you’re looking for some personalized guidance on your postpartum fitness journey, the 180byBri app is a fantastic resource. Whether you're looking for workouts that focus on core strength, flexibility, or overall fitness, I give expert advice that can help you create a workout plan tailored to your needs.
The app is designed to provide support, motivation, and structured routines that make it easier to stay on track. Check it out at 180byBri.
While getting back into fitness is exciting, there are a few common mistakes that many new moms make. Watch out for these pitfalls:
Postpartum fitness is a journey—one that’s about more than just getting back to your pre-baby shape. It’s about reconnecting with your body, rebuilding strength, and giving yourself the time and space you need to heal. Remember, there’s no rush. Be kind to yourself, set realistic goals, and celebrate every small victory along the way.
With the right approach, patience, and tools (like the 180byBri app), you can safely and effectively return to fitness and feel stronger, healthier, and more confident in your body.
You've got this, mama!
