Ready to get back into exercise after pregnancy?
Here’s a guide to help you lose weight safely and regain strength.
Getting active after having a baby can be a lot to manage, with changes in your body and routine.
The good news? There are gentle, effective exercises that support weight loss, help rebuild strength, and fit well into a busy day.
Here are some safe exercises to help you get started!
Walking: Small Steps, Big Benefits
Walking is one of the easiest ways to ease back into exercise. It’s gentle on your body, burns calories, and can be done anywhere.
It’s best to start with short walks around the block, gradually increasing time or speed as you build strength. A study in The American Journal of Clinical Nutrition also found that moderate-paced walking significantly aids weight loss when done regularly.
For an extra boost, try walking with your baby in a stroller to add gentle resistance.
Quick Tip: Start with 15-20 minutes a day and increase to 30 minutes as you feel comfortable.
Pelvic Floor Exercises: Build Your Core from the Inside Out
Pregnancy can weaken your pelvic floor muscles, so rebuilding strength here is essential. Pelvic floor exercises, or Kegels, can strengthen your core, improve posture, and reduce back pain.
Aim for 10 reps of holding and releasing, a few times a day. Regularly doing these exercises can set a strong foundation for other workouts and help prevent injuries.
Gentle Core Workouts: Restore Strength Safely
After pregnancy, focus on core exercises that rebuild strength without strain. Movements like bridges and heel slides are perfect for this.
Avoid traditional sit-ups early on, as they can place too much pressure on weakened ab muscles. Studies show that gentle core exercises are both an effective and great way to safely restore abdominal strength after pregnancy.
Try This: Lay on your back with bent knees, lift your hips in a bridge, hold, and lower back down. Repeat 10 times to start.
Swimming or Aqua Aerobics: Low-Impact Total Body Workouts
Swimming and aqua aerobics are low-impact exercises that work all major muscle groups, making them ideal for toning up and losing weight.
The water’s natural resistance reduces strain on joints and supports the body, making swimming especially suitable for easing back into exercise. Try simple water exercises like walking or kicking if a full swim isn’t possible.
Baby-Friendly Workouts: Combine Bonding and Exercise
Combine bonding time with exercise by doing baby-friendly moves like gentle squats, lunges, or yoga stretches with your baby. Holding your baby adds natural resistance, giving you a gentle strength workout while keeping you close to your little one.
It might sound a little strange, but a study published in The Journal of Physical Activity and Health found that mums who incorporated their babies into workouts experienced higher levels of adherence to exercise routines and reported feeling more connected to their infants during these sessions. This approach makes working out both effective and enjoyable!
Quick Tip: Start with short sessions and gradually add time as both you and your baby get used to it.
Apple Cider Vinegar: Small Doses for Big Impact
How to use?
- Start with a small amount (like a teaspoon) mixed in water before meals.
- Apple cider vinegar may also help manage blood sugar levels, which can prevent spikes that lead to cravings.
Quick Tip: Drink through a straw to protect your teeth from acidity.
Achieve Your Post-Pregnancy Weight Loss Goals with Our Support
At My Weight Loss Clinic, we’re here to help you find a safe, effective path back to fitness after pregnancy. Our team of professionals can guide you in creating a tailored, manageable exercise plan that suits your new lifestyle. With expert advice and a focus on your unique needs, we’ll help you feel confident and supported every step of the way.
Further Reading – Medical References and Useful Sources
Davenport, M.H., Ruchat, S.M., et al. “Impact of Prenatal Exercise on Neonatal and Child Outcomes: A Systematic Review and Meta-Analysis.” British Journal of Sports Medicine, vol. 52, no. 21, 2018, pp. 1386–1396. doi:10.1136/bjsports-2018-099836.
Bø, K., & Kari, S. “Effect of Postpartum Pelvic Floor Muscle Training in Prevention and Treatment of Urinary Incontinence: A One-Year Follow-Up.” Obstetrics & Gynecology, vol. 93, no. 1, 1999, pp. 31–36. doi:10.1016/S0029-7844(98)00436-8.
Albright, C.L., Maddock, J.E., & Nigg, C.R. “Physical Activity Before Pregnancy and Adherence to Postpartum Exercise Recommendations.” Journal of Physical Activity and Health, vol. 2, no. 3, 2005, pp. 265–275. doi:10.1123/jpah.2.3.265.
Carvalho, T., Gonçalves, R., et al. “Aquatic Exercise for Postmenopausal Women: A Systematic Review.” Journal of Physical Activity and Health, vol. 6, no. 2, 2009, pp. 252–260. doi:10.1123/jpah.6.2.252. – although this is focused on postmenopausal women, this review provides evidence for the efficacy of aquatic exercises like swimming, showing them to be safe and effective low-impact options for strength and endurance, suitable for postpartum recovery
Poyatos-León, R., Sanabria-Martínez, G., et al. “Effects of Exercise-Based Interventions on Postpartum Depression: A Meta-Analysis of Randomized Controlled Trials.” Birth, vol. 44, no. 3, 2017, pp. 200–208. doi:10.1111/birt.12285.
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