Getting Back Into Fitness After Baby: A Post-Natal Guide for Mums 🌸

Hey lovely mamas! 🌟

First of all, congratulations on your new addition! Whether you’re a first-time mum or adding another little one to your family, it’s an exciting and sometimes overwhelming time. When I had Lucas, I remember feeling both exhilarated and exhausted as I adjusted to life with a newborn. As you begin to find your rhythm, you might be wondering when and how to reintroduce fitness into your life. Post-natal exercise is not just about regaining strength—it’s about boosting your energy, supporting your mental well-being, and carving out a little time just for you.

Let’s explore how to ease back into exercise safely and effectively after childbirth.

Understanding Your Body Post-Natal

Your body has been through a remarkable journey, and it’s essential to give yourself grace as you recover. Every postpartum journey is unique, so the right time to start exercising will depend on your delivery and recovery process.

• Listen to Your Doctor: Before beginning any exercise routine, get the green light from your healthcare provider. For me, it was around the 6-week mark after natural delivery with Lucas, but this could be longer if you’ve had a caesarean or complications.

• Be Patient: After Lucas, I found it difficult to accept that my body wasn’t immediately ready for my pre-pregnancy workouts. But I learned to focus on small, consistent steps rather than rushing the process. Remember, it took nine months to grow your baby, so allow yourself plenty of time to recover.

  
  

The Benefits of Post-Natal Exercise

Exercising after childbirth brings so many benefits beyond physical fitness:

• Regain Strength: Pregnancy and childbirth can weaken areas like your core, pelvic floor, and back. I remember feeling such relief as I gradually rebuilt my strength, especially in my lower back, which had been strained from carrying Lucas.

• Boost Energy Levels: Even with the sleepless nights, short bursts of exercise gave me more energy and made me feel more capable of tackling the day.

• Support Mental Health: Exercise became my reset button. It lifted my mood and helped me navigate the rollercoaster of emotions that comes with being a new mum.

• Promote Healthy Weight Loss: While I didn’t rush to lose the baby weight, gentle exercise and a balanced diet helped me feel strong and confident in my post-baby body.

  
  

Getting Started: Safe Post-Natal Exercises

When you’re ready to start, focus on gentle, low-impact activities that support your recovery:

1. Walking:

Walking was my go-to after my pregnancy with Lucas. I loved pushing the pram and enjoying some fresh air while he napped. It’s low-impact, gets your body moving, and can be as gentle or brisk as you’d like.

2. Pelvic Floor Exercises:Kegels were a game-changer for me. Strengthening my pelvic floor helped me feel more in control and reduced that post-pregnancy heaviness.

3. Gentle Core Workouts:I started with simple moves like pelvic tilts and diaphragmatic breathing. Reconnecting with my core after childbirth was humbling but incredibly rewarding.

4. Stretching and Mobility:Feeding and carrying babies can lead to tightness in your neck, shoulders, and back. Gentle stretches were a lifesaver, especially after long days of cuddling and rocking.

5. Post-Natal Yoga:Yoga helped me feel centred and reconnected to my body. It’s also a lovely way to practise mindfulness and manage stress.

When to Progress

As you regain strength, you can slowly introduce more challenging exercises. Here’s what worked for me:

• Strength Training: Around the 12-week mark, I began light bodyweight exercises like squats and push-ups. These helped me feel stronger and more stable.

• Cardio: I started incorporating short bursts of low-impact cardio, like stationary cycling or light jogging. Taking it slow prevented strain and helped me build endurance.

• Post-Natal Classes: Joining a post-natal fitness class was a game-changer. Not only did I get expert guidance, but I also connected with other mums who understood the postpartum challenges.

  
  

Tips for Success

Here are some strategies that kept me motivated:

• Set Realistic Goals: I focused on how I felt rather than how I looked. Celebrating small wins, like a longer walk or completing a yoga flow, kept me encouraged.

• Find Support: Talking to other mums, whether in a fitness class or an online group, made me feel less alone. Sharing experiences was both comforting and inspiring.

• Make Time for You: It wasn’t easy, but carving out even 15 minutes for a quick stretch or walk worked wonders for my mindset.

• Be Kind to Yourself: There were days when exercise didn’t happen, and that’s okay. Consistency over time is what counts.

  
  

Final Thoughts: Embrace the Journey

Getting back into fitness after having a baby is a journey—one that requires patience, self-love, and dedication. Remember, your postpartum experience is uniquely yours. Focus on how exercise makes you feel stronger, more energised, and more connected to yourself.

To all the incredible mums out there, you’re doing an amazing job. Celebrate every step forward, no matter how small, and know that you’re becoming the healthiest, happiest version of yourself for both you and your baby.

You’ve got this, mama! 💪💕

Big hugs,

Millie x