Guide to Postpartum Fitness – Postpartum Fitness Tips

Guide to Postpartum Fitness – Postpartum Fitness Tips

Welcoming the little one in your life can be overwhelming and at this point you are probably too busy looking after the demands of the baby that you’ve completely forgotten about your own personal fitness.

After childbirth, your pelvic floor tends to become overstretched and weak and to bring it back to what it was you need to concentrate on your personal fitness training and metabolic conditioning plan. It can get a little stressful to manage yourself and the baby for the new moms but you don’t have to jump into it right away after the delivery. Give your body some time to heal and then start the effort to get your previous body back.

Q: What’s the right time to start?

If you had a natural birth then waiting for the bleeding to stop would be a good idea to start back with your personal fitness but if you had a C-section then its best that you wait at least 6 to 8 weeks before hitting the gym or getting into any muscle building exercise. Make sure you are fully recovered before you start your personal fitness trainer plan after the delivery via C-section, otherwise instead of speeding up the recovery you can end up delaying it even more.

Q: What is the best kind of exercise to start back?

Many women experience Diastasis recti after giving birth. It’s a condition where your abdominal muscles get separated making you look pregnant even when you’ve given birth already. So you need to focus on getting those abdominal muscles back. Here are some exercises you can start off with and carry on as you progress.


Yoga is the best way to start off with. It doesn’t involve hardcore strengthening workouts but it helps a great deal in getting your body ready to start with the next level of exercises. Some yoga poses that really help are:

  • Tiger pose
  • Wide legged child’s pose
  • Camel pose
  • Plank Vinyasa
  • Locust pose


For a new mom it can get difficult to take a decent amount of time for your workout at home with the baby. So aerobic is a good way to get back in shape while you are out for a stroll with your baby. A few cardio aerobic exercises you can do with your baby stroller are:

  • Reach and raise – push the stroller away from you with both your hands, hinge forward and do a leg raise
  • Lunges – walk in lunges pushing the stroller forward
  • Bench push ups

Gym workouts

During pregnancy your body tends to go through some major changes. Hoping it to be back in no time will be wrong. Once you are ready to hit the gym and get back to your personal fitness training plan, these are a few exercises you can start with:

  • Pelvic floor strengthening exercises – Kegel exercises to tighten your pelvic muscles
  • Pelvic tilt
  • Head and shoulder raises

You can also join gym based activities such as Studio Cycling Workshop or Exercise To Music sessions.

Q: what should be my diet plan look like?

Your postnatal necessities include eating for two; yourself and your baby because you are still lactating and for that you need an intake of at least 1800 calories per day. Breastfeeding burns about 500 calories a day itself. So make sure what you eat has a lot of nutritional value and is benefiting you and your baby. Foods consisting of protein can help you recover soon and get back in shape.

 Food hygiene safety must hold a much more important place now that you are eating for your little one too. You can learn some really good new recipes by joining cooking schools and benefit from cooking classes where they teach you to cook for yourself and your baby for a healthier family.