How To Regain Your Fitness After Baby

Whether you were “in shape” before baby or not, the principles are the same. Eat clean, follow a fitness routine, minimize stress, and set a goal that keeps you motivated.

I know that doing all of those at once may seem like taking on a lot, especially with a new baby. Choosing one focus at a time will break down this big goal of “regaining your fitness after baby” into a bunch of little ones!

Any goal is possible, you just have to break it down into tiny smaller goals. With this approach you will feel accomplished along the way as you track your success, keeping you motivated. Click here to learn how to set an effective goal!

Depending where you are in your health voyage, certain baby steps are easier than others. For example, if you are newly postpartum, you are probably not even cleared to workout yet. Plus, getting a lot of sleep is not really possible.

But you CAN focus on your diet and establishing a good foundation of nutrition. Especially if you are nursing, your diet will already be a concern.

Making small changes like drinking more water, opting for whole foods, or meal planning are a good place to start. I have an entire post about eating clean to help you get started. Plus, you can get one of my Meal Plans if you want more stress-free nutrition guidance!

Maybe you are 3 months in, baby has a schedule(ish), you are healed, and everyone is sleeping (for the most part). At this point, try to shift your focus to your workouts.

A great place to start is simply walking, whether that’s on a treadmill, outisde, or with a follow along video (Click here for my postpartum walking workout video!)

I actually created a 4-Week Postpartum Workout Program designed specifically to help new moms that are looking for a low impact, low intensity way to establish their fitness routine and rebuild their core strength and stability. Simple and effective workout videos each day that can be done around your schedule. It’s nursing/pumping friendly too!

(Pssst! If you want to know how to workout without affecting your milk supply, I have a whole post about it here!)

Sit down and write out your baby steps, then organize them in the most efficient way you can according to your life right now. You can always re-assess and adjust! Aaaand if you want a visual aide, I have a very helpful Accountability Chart that can help you stay on track!

Will your body ever be the same after having a baby?

Woo, that’s a loaded question! I get it though, I thought that too with every pregnancy.

I feel like you only ever hear the negative side, that your body will never be the same. That makes you feel good, doesn’t it? Take it with a grain of salt.

Yes, there are major changes that happen to our bodies that we can’t undo. I am NOT a doctor, so I can’t give you a biological breakdown, this is all from my experience as a mom. But don’t let that kind of statement make you feel defeated.

The way I see it, it boosts my confidence and appreciation for what my body CAN do! Heck, I laugh at my pre-baby self. I thought I was in such good shape because I worked so hard for it.

Although I did work very hard to be as fit as I was, it is a lot easier to stay in shape as a young woman that has never had children. Especially one that has never gained 30+ pounds, lost it, and got fit again!

I am much more impressed with myself now than I ever was. Plus, it reminds me that if I could do that, then I can achieve any fitness goal.

So don’t let the excuses and scary threats make you feel as if your pre-pregnancy body will never be attainable. It may take time, but you can and will feel great again. You just have to fight for it!

How does your body change after baby?

The “mom bod.” That is what you are thinking of, right? An ill defined, yet widely understood term. For me, it looked a lot like this, plus a lot of extra weight than I had before my pregnancy.

For starters, pregnancy itself causes most of the change. Weakened abdominals, muscular imbalances, possibly joint and muscle pain? All of these affect more than just your fitness and workouts. They can even encourage bad habits that we develope postpartum.

The common theme with these changes are adjustments to the musculoskeletal system. I am talking about posture. Fixing your posture is the instant fix for mom bod.

Simply put, we need to stretch overactive, tight muscles like the glutes and low back with these postpartum stretches that will help you rest.

Then strengthen underactive, weak muscles like the upper back and with Deep Core Activation Exercises For A Strong, Skinny Mom.

I don’t know for a fact, but I would be sure that every woman has to address this issue after her baby. The easiest way to address posture is by identifying and breaking bad posture habits we develop while caring for a newborn.

Check out my post, 7 Postpartum Habits To Avoid For Better Posture After Pregnancy to see if you are doing any of these big posture NO NO’s and break those habits now!

Fixing your posture will not only eliminate mom bod, but it will make you feel more comfortable and confident after having your baby. And feeling good in your body does wonders for your mood and motivation.

Better posture will also help to relieve ongoing postpartum back pain, sore hips, reduce headaches, and improve sleep quality.

How to start working out after baby?

Obviously, get cleared by your doctor first! Once you discuss with them any of their concerns or limitations they have for you, you want to start super easy and simple.

If you have it, you should start by correcting your Diastasis Recti. Whether or not you have DR, seated workouts are a fantastic postpartum exercise that you can start with. Join me for a Seated Postpartum Workout!

Finding a safe way to exercise that you enjoy is the most important thing when it comes to regaining your fitness after baby.

Checkout my youtube channel for postpartum workouts and babywearing workouts that you can follow along with at home!

I also have a free weekly postpartum workout routine that you can do at home to establish some strength, mobility, and cardio after pregnancy!