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How To Get Your Body Back After Pregnancy: Post-Pregnancy Fitness Tips

Pregnancy is a beautiful thing. But it can also be really taxing on your body. You may find yourself feeling tired, sore, and bloated after childbirth but with the right nutrition and fitness routine, you can get back to feeling like your former self in no time! We’ve put together a short, but helpful list of tips that can get you back on the pre-pregnancy track.

Start Slowly

Take it easy during the first few weeks after childbirth. Gradually increase the intensity and duration of exercise sessions as you feel comfortable.

Remember to take it slow for the first few weeks after childbirth. Your body is still recovering from a major event, so try not to push yourself too hard or do anything that would exacerbate your post-pregnancy symptoms (such as running or lifting heavy weights).

Instead, start with some gentle exercises like walking, yoga, pilates (it's great postpartum), and light weight lifting. As you feel more comfortable in your body, slowly increase the intensity and duration of your workouts so that you're exercising every day for at least 30 minutes.

Sticking to these guidelines will help you heal faster and get back into shape faster. Pushing yourself too hard can lead to injury and set you back on your fitness journey and that is something we definitely don't want to do!

Get Some Sleep

It’s important to get enough sleep after childbirth. Not only will you recover from the pregnancy and birth faster, but you will also have more energy for exercise during the day. Getting enough sleep ensures that your body can tackle the physical stress of exercise (and quite frankly parenting!). When you are pregnant, your body goes through a lot of changes and these changes need time to settle down. Your energy levels may be low because of this. But if you give your body rest and plenty of food, it will recover quickly and get back to working at 100%.

Eat a Healthy Diet

You may be feeling a little less hungry, but it’s still important to eat. Eating a healthy diet will provide the energy you need and the nutrients you need to recover.

Train With a Partner

One way to make your post-pregnancy fitness routine easier is to train with a partner. Not only can a partner push you as well as make sure you are doing exercises correctly, but you and your partner can alternate taking care of the baby if you don’t have a sitter. This will alleviate some of the stress of working out. Plus a partner can “keep you honest” by making sure you are doing the workouts because as we all know, just showing up is half the battle.

Make it “You” Time

As a new mom, it is so important to make time for yourself. It can be difficult to stay motivated and focused on your fitness goals if you feel like you don’t have the time or energy. But you can find the time if you prioritize it as a part of your day.

Get Motivated for “You” Time

Is there something that helps keep your motivation high? Maybe you need some music to get you pumped up for a workout. Maybe it's watching a video or that old picture of you wearing some cute yoga pants. Whatever it is that motivates you, try doing that thing before or after your exercise sessions. Sometimes just having those five extra minutes can be what keeps your day in balance.

Reward Yourself Afterwards

You can also give yourself a little reward after your workouts. A small portion of your favorite sweet or food. A guilty pleasure TV show maybe. Or what about a cool baby milestone journal to celebrate with a glass of your favorite beverage? We have just the thing AND if you don't have one you can use code NEWMOM10 for 10% off!

It’s like there is no excuse!


Getting your workout on after pregnancy can be hard, but if you, start slow, rest, balance your diet, find a partner, and do a bit of prioritizing you can do it! Just make sure to reward yourself at the end and of course…. CHEERS!

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