Ask any mom about the happiest moment in her life, and she’ll probably say it’s welcoming her little one into the world. But if you ask her about one of the biggest challenges, she might mention dealing with the extra weight that comes after giving birth. Many women feel frustrated with their post-pregnancy bodies and, in an attempt to bounce back quickly, may start high-intensity workouts before they’re ready, sometimes as early as six weeks postpartum. This can be harmful to both their health and the baby’s. If you’re looking to shed those pregnancy pounds, it’s essential to create a safe workout and diet plan after consulting your doctor. Here are some effective and safe post-pregnancy workouts to help you get started:
### Walking
Walking is one of the simplest yet most effective exercises you can do after giving birth. It’s the perfect way to ease into physical activity, and it doesn’t just help with weight loss—it can also improve your mood and help you sleep better. Start slow and gradually increase your intensity over time. For example, if you walk 850 steps in your first week, aim for 1,000 steps the next week.
As you get comfortable, you can even carry your baby in a carrier for extra workout benefits. This way, you can stay close to your baby while also enjoying a higher-intensity exercise. If you’re walking solo, don’t forget to stretch your muscles before and after.
### Belly Breathing
Belly breathing might seem too simple, but it’s a powerful way to start your postpartum fitness journey. This exercise helps relax your muscles and engages your core, which can gradually tone your belly. Sit upright, take deep breaths, and focus on contracting your abs as you inhale, then relax them as you exhale. You can also try this exercise lying down with your knees bent for more comfort.
### Kegels
Kegel exercises are great for strengthening the pelvic floor muscles, which can be weakened during childbirth. They’re safe to do right after delivery, even if you had a c-section. These exercises help with bladder control, improve blood flow to heal any delivery-related injuries, and tone muscles that support the uterus, bladder, and more. You can do Kegels while lying down, sitting, or even standing. Begin by contracting and releasing your pelvic floor muscles for 2–3 seconds, and as you get stronger, work up to 15–20 seconds. Start small with 2–3 contractions per session, and gradually build up to 5 or more throughout the day.
### Light Weight Training
Lightweight exercises can help you regain balance and firm up areas like your arms and belly. With guidance from a certified trainer, try simple moves like bicep curls, tricep exercises, lateral raises, and push-ups (on your knees or against a wall). Aim for weights between 3–5 pounds to start.
### Swimming
Swimming and other water-based activities are safe during both pregnancy and the postpartum phase. This low-impact exercise strengthens your muscles, enhances cardiovascular endurance, and takes pressure off your joints. However, make sure to check with your doctor before jumping into the pool to ensure it’s the right move for you.
### Cardio Workouts
Cardio exercises are an excellent way to ease into a fitness routine while boosting your energy. Start with walking, jogging, or dancing, and consider incorporating a baby stroller to include your little one. Take walks around the park, your neighborhood, or even the mall. These outings can be enjoyable for both you and your baby while helping you burn calories and get some fresh air.
Dancing is another fun way to shed pounds. Turn on your favorite music and dance for 20–30 minutes daily—you’ll be surprised by the results. If your baby enjoys music, let them join in!
You can also try using a rebounder (a small indoor trampoline) for low-impact cardio sessions. Bounce, jog in place, or even try basic kickboxing moves for 20–60 minutes a few times a week. It’s easy on your joints and makes working out feel like play.
If you have stairs at home, consider adding stair climbing to your routine. It’s a great calorie burner that also increases your heart rate and builds endurance.
### Stretching
Once you’re comfortable with basic cardio, add in some stretching exercises. Focus on leg stretches to prep your body for all the walking and running. You can also incorporate Kegel exercises to keep strengthening your pelvic muscles.
### A Few Tips for Success
Start slowly and build up the intensity of your workouts over time. Create a workout schedule and stick to it to stay consistent. Pair your exercise routine with a healthy, balanced diet. Avoid crash diets, as they can negatively affect both your energy levels and the quality of your breast milk, which in turn impacts your baby’s health.
If staying motivated is a challenge, consider joining a postnatal exercise class. These classes can boost your morale and connect you with other moms on the same journey. And remember, if your doctor advises waiting a bit longer before starting strenuous exercise, that’s okay—breastfeeding alone helps burn calories naturally.
Take it one step at a time, and soon you’ll be on track to regaining your strength and confidence. Good luck on your postpartum fitness journey!