The months after giving birth can be an emotional rollercoaster. Your body has been through enormous changes during pregnancy and childbirth, and now you are adjusting to life with a newborn baby. Getting your body back into shape again can seem daunting but taking it step-by-step will get you there. Here are some tips on safely and effectively getting back in shape after having a baby.
Start Slowly
Your body has just endured the marathon of pregnancy and childbirth, so don’t expect too much from yourself too soon. Give your body time to recover – most experts recommend waiting until at least 6 weeks after birth before doing any strenuous exercise. 
Healthy Eating
What you eat will impact your energy levels and recovery. Focus on getting plenty of protein, complex carbs, fruits, vegetables and healthy fats. Stay hydrated by drinking water throughout the day. The demands of breastfeeding can make you extra hungry but avoid seeing this as a green light to eat whatever you want.
Strengthen Your Core
Your abdominal muscles have stretched dramatically during pregnancy, so it’s important to start strengthening them again. When you feel ready, begin with gentle core exercises like pelvic tilts, knee raises or heel slides. Build up slowly to workouts that target the deeper core muscles, like Planks or abdominal crunches. But don’t overdo it too soon – listen to your body and take it easy if you start to feel any coning or doming of your stomach. If the weather is good, work with an outdoor personal trainer. An Outdoor Personal Trainer London – Equilibrium Workout can offer you personalised advice to help speed up your journey back into shape.
Do Pelvic Floor Exercises
Having a baby has likely weakened your pelvic floor muscles, which can lead to urinary incontinence. Doing regular pelvic floor exercises, like Kegels, helps strengthen these muscles and reduce leaks. Aim to do at least 3 sets of 10 reps per day. Make sure to pull up from the muscles around your vagina and anus, not your abdominals. See a women’s health physiotherapist if you are struggling.
Go For Walks
One of the easiest ways to start getting in shape after having a baby is to go for regular walks, either with your little one in the pram or baby carrier. Start with a 10-15 minute walk and gradually increase the duration. Walking is gentle cardio that can help burn calories, strengthen muscles and get your blood pumping.
Join a Class
Taking a postnatal exercise class surrounded by other new mums can be a great motivator and source of support. Many gyms and community centres offer classes designed specifically for postpartum women, like buggy bootcamps, mummy and baby yoga or aquanatal classes.
The months after giving birth require patience and self-care. Listen to your body, slowly increase activity, eat nutritious foods and celebrate small wins. With consistent effort, you will regain strength and energy. Stay positive on your postpartum fitness journey.
Note: This is a collaborative post
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