How to Get Back to Fitness Post-Baby

May 26, 2021

If you’re getting back to fitness after having a baby, it doesn’t have to be stressful. Start it slow; take time to listen to your body; to heal your body. 

Your body needs to recover, ensure you get enough sleep, go for gentle walks, and wait until you feel comfortable enough before any intense fitness exercise. You need to take good care of yourself to rebuild strength in your body and TRY [even with a newborn] to get as much rest as possible after giving birth! Before you focus on losing weight, make your priority to heal your body and build strength. 

Be Gentle on Yourself, mama!  

It’s not suggested to go for a workout immediately after pregnancy, and you should consult with your doctor before you get back to your favorite fitness classes. Try to rest for the first few weeks, depending on your delivery. You can ease back into things by going for brisk 30-minute walks. You can even buy a fitness tracker and increase steps gradually. Gentle exercise like walking after pregnancy can help improve your cardiovascular fitness, strengthen and tone abdominal muscle and boost energy levels. Don’t push yourself too hard in the beginning, make sure you give your uterus time to heal. According to the American College of Gynecologists, a great way to start fitness post-baby is to go for slow walks and find fitness classes nearby. But most importantly, remember to enjoy your leisure time with your new bundle of joy! 

Eat a Nutritional Diet

During pregnancy and after birth, your body undergoes many changes. A healthy diet becomes very important for you and your baby. Eating healthy will give you the energy to take care of yourself and your baby while helping your body recover.  

Eat proteins, fibers, carbohydrates, vegetables, and raw fruits. Protein promotes weight loss by boosting metabolism and increases the feeling of fullness. Replace your Processed food with fresh and healthy foods! Limit junk food, avoid alcohol and drink plenty of liquids. Along with balanced diets, have lots of fluids.

Sleep Well 

Sleep is important for new moms, and it’s the most effective way to recover and heal your body. Try to sleep as much as you can. Research shows that lack of sleep can lead to weight gain, especially after pregnancy. Getting enough sleep can be a challenge because of the baby. A newborn wakes up around every 3 hours and needs to feed or comfort. Tips on suggest making it a requirement to sleep when your baby sleeps. By doing this, you’ll get more time to sleep, and you can even ask family and friends to take care of the baby so that you can have a nap.

Ease into Exercising

Yoga is a great choice for easing back into exercising, especially after pregnancy. Instead of hitting the gym, go for yoga! Yoga helps to initiate the healing process, builds strength, increases energy levels, and improves posture. You can start with simple poses like cat pose, cow pose, triangle pose, plank pose, and squats. You can slowly introduce these poses to your routine. Yoga stretches can be a lot helpful to lose tight muscle, release tension and calm your muscles. For a more intense workout, try these Exercises after Birth, they help to gently rebuild strength in your pelvic floor and abdominal muscle. Once you feel ready to get back to fitness post-baby, sign up for a local Fitness Class near you or online!

Attend a Fitness Class at Body Alive to Ease Back into Exercising Post-Baby!

Move your body when you feel like it and take a rest when you need it! 

When you are ready to get back to fitness post-baby, visit Body Alive for a fitness class near you!

New to the studio? Get 6 Weeks of Unlimited Classes for $36. Learn more about Intro Special HERE.

Have questions about Body Alive? Feel free to message us HERE or email us at

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