How To Get Back In Shape After Pregnancy

Congratulations on your new bundle of joy! Pregnancy is a beautiful journey, but it can also bring about changes in your body.

Many women struggle with losing weight and getting back in shape after pregnancy. However, with the right approach and a bit of patience, it is possible to regain your pre-pregnancy body and feel confident again.

In this article, we will explore various strategies, exercises, nutrition tips, and lifestyle changes to help you on your journey of getting back in shape after pregnancy.

Preparing for Postpartum Fitness

Before embarking on your postpartum fitness journey, it's important to prepare yourself mentally and physically. Here are some essential steps to take:

  1. Consult with Your Healthcare Provider: Talk to your healthcare provider before starting any postpartum exercise or diet plan. They can provide personalized guidance based on your specific needs and medical history.
  2. Gradual Return to Exercise: Don't rush into intense workouts immediately after giving birth. Give your body time to heal and regain strength.
  3. Stock Up on Healthy Food: Fill your pantry with nutritious foods that will support your postpartum recovery and help you achieve your fitness goals.

Setting Realistic Goals

It's crucial to set realistic goals when it comes to getting back in shape after pregnancy. Remember, your body has gone through significant changes, and it will take time to regain your pre-pregnancy shape. Here's how you can set achievable goals:

  • Focus on Overall Health: Shift your focus from just losing weight to improving your overall health and well-being.
  • Gradual Weight Loss: Aim to lose weight gradually, at a rate of 1-2 pounds per week, to ensure sustainable results.
  • Be Patient and Kind to Yourself: Understand that it took nine months to create a new life, so give yourself time to get back in shape.

Postpartum Exercises

Regular exercise plays a crucial role in getting back in shape after pregnancy. Here are some effective postpartum exercises you can incorporate into your routine:

Pelvic Floor Exercises

One of the most important exercises to start with after giving birth is pelvic floor exercises. These exercises help strengthen the muscles that support the bladder, uterus, and bowels. They also aid in preventing and treating issues like urinary incontinence. Try the following exercises:

  • Kegels: Squeeze your pelvic floor muscles and hold for a few seconds before releasing. Repeat this 10-15 times, several times a day.
  • Bridge Pose: Lie on your back, knees bent and feet flat on the floor. Slowly lift your hips off the ground, engaging your pelvic floor muscles. Hold for a few seconds and then lower back down. Repeat 10-15 times.

Cardiovascular Exercises

Cardiovascular exercises are effective for burning calories and improving heart health. Start with low-impact exercises and gradually increase intensity. Some suitable options include:

  • Walking: Begin with short walks and gradually increase the duration and intensity. Aim for at least 30 minutes of brisk walking most days of the week.
  • Swimming: Swimming is gentle on the joints and provides a full-body workout. It's a great way to burn calories and improve cardiovascular fitness.

Strength Training

Strength training exercises help build lean muscle mass, increase metabolism, and improve overall body strength. Start with light weights or resistance bands and gradually increase the intensity. Incorporate exercises such as:

  • Squats: Stand with feet shoulder-width apart and lower into a squat position. Keep your back straight and chest lifted. Repeat for 10-15 repetitions.
  • Push-Ups: Start with modified push-ups on your knees and gradually progress to full push-ups. Focus on maintaining proper form and engaging the core muscles.

Nutrition for Postpartum Recovery

Proper nutrition is essential for postpartum recovery and getting back in shape. Focus on a balanced diet that includes a variety of nutrients to support your body's needs. Consider the following nutrition tips:

Balanced Diet

A balanced diet should include a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim for:

  • Colorful Plate: Fill half of your plate with fruits and vegetables of various colors to ensure a variety of nutrients.
  • Lean Proteins: Include lean sources of protein like chicken, fish, tofu, beans, and legumes.


Staying hydrated is crucial for postpartum recovery and overall health. Drink plenty of water throughout the day, especially if you're breastfeeding.

Superfoods for Recovery

Certain foods can provide extra benefits during the postpartum period. Incorporate the following superfoods into your diet:

  • Salmon: Rich in omega-3 fatty acids, salmon supports brain health and reduces inflammation.
  • Greek Yogurt: Packed with protein and probiotics, Greek yogurt aids digestion and supports gut health

In addition to exercise and nutrition, certain lifestyle changes can help you get back in shape after pregnancy. Consider implementing the following:

Prioritizing Sleep

Getting enough sleep is essential for postpartum recovery. Establish a sleep routine and take naps whenever possible to recharge your body.

Managing Stress

Stress can hinder your progress in getting back in shape. Practice stress management techniques such as deep breathing, meditation, and engaging in activities you enjoy.

Postpartum Self-Care

Taking care of yourself is crucial during the postpartum period. Find time for activities that bring you joy and relaxation, such as taking a warm bath, reading a book, or engaging in hobbies.

Returning to Exercise Safely

When returning to exercise after pregnancy, it's important to proceed with caution and prioritize your safety. Follow these guidelines:

Listen to Your Body

Pay attention to how your body feels during and after exercise. If something feels uncomfortable or painful, modify or stop the activity. Your body needs time to recover, so don't push yourself too hard.

Start Slowly

Begin with low-impact exercises and gradually increase the intensity and duration. Allow your body to adapt and build strength over time. Avoid high-impact exercises until your body has fully recovered.

Seek Professional Guidance

Consider working with a postpartum exercise specialist or a certified personal trainer who has experience working with postpartum women. They can provide guidance, create a customized exercise plan, and ensure you're performing exercises correctly.

Breastfeeding and Weight Loss

Many women wonder how breastfeeding affects weight loss after pregnancy. Here are some important points to consider:

Caloric Intake

Breastfeeding requires additional calories to support milk production. However, it's important to maintain a balance. Consume enough calories to nourish yourself and your baby without overeating.

Balanced Nutrition

Focus on eating a well-balanced diet with nutrient-dense foods. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to provide your body with the necessary nutrients.

Physical Activity

Combining healthy eating habits with regular physical activity is key to weight loss. Gradually increase the intensity and duration of your workouts to promote calorie burning and overall fitness.

Postpartum Mental Well-being

Taking care of your mental health is just as important as physical health during the postpartum period. Consider the following strategies:

Seek Support

Reach out to family, friends, or support groups who can provide emotional support and understanding. Talking to others who have gone through similar experiences can be reassuring and comforting.

Practice Self-Compassion

Be kind to yourself and acknowledge that it's normal to have ups and downs during this period. Celebrate your progress, no matter how small, and avoid comparing yourself to others.

Prioritize Mental Health

Make self-care a priority. Engage in activities that help you relax and recharge. Consider activities such as meditation, journaling, deep breathing exercises, or seeking professional help if needed.

10 Tips to Get Back In Shape After Pregnancy


After giving birth, it's important to take a gradual and holistic approach to regain your shape. Here are the key steps and strategies to follow:


1. Embrace a Healthy Postpartum Diet


Maintaining a balanced and nutritious diet is crucial for your overall health and post-pregnancy weight loss. Include plenty of fresh fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. Stay hydrated by drinking an adequate amount of water throughout the day. Avoid crash diets or extreme calorie restrictions, as they can negatively impact your energy levels and milk supply if you're breastfeeding.


2. Start with Gentle Exercise


Engaging in gentle exercises soon after delivery can help kickstart your postpartum fitness journey. Begin with low-impact activities like walking or stretching. Gradually increase the intensity and duration of your workouts as your body heals. Consult your healthcare provider before starting any exercise routine, especially if you had a complicated delivery or any postpartum complications.


3. Pelvic Floor Exercises


Pregnancy and childbirth weaken the pelvic floor muscles, which can lead to issues like urinary incontinence. Performing pelvic floor exercises, commonly known as Kegels, can help strengthen these muscles. Incorporate these exercises into your daily routine to regain control and prevent future complications.


4. Engage in Postpartum Yoga


Yoga offers numerous benefits for new moms, including improved flexibility, relaxation, and stress reduction. Look for postpartum yoga classes or follow online tutorials specifically designed for women after pregnancy. Yoga can help tone your body, promote healing, and provide mental and emotional well-being.


5. Incorporate Strength Training


Building lean muscle mass is essential for increasing metabolism and toning your body. Include strength training exercises in your workout routine, using either bodyweight exercises or weights. Focus on different muscle groups and gradually increase the intensity as you gain strength. Always maintain proper form and consult a fitness professional if needed.


6. Get Sufficient Rest


Rest and recovery are crucial during the postpartum period. Lack of sleep can hinder your weight loss efforts and affect your overall well-being. Prioritize getting enough sleep whenever possible. Take short naps during the day if you're experiencing sleep deprivation due to nighttime feedings. Ask for support from your partner, family, or friends to ensure you have dedicated time for rest.


7. Seek Professional Guidance


If you're unsure about designing an effective postpartum fitness routine, consider seeking guidance from a certified postnatal fitness specialist. They can provide personalized advice, support, and tailor-made workout plans to help you reach your fitness goals safely.


8. Stay Consistent and Patient


Remember that regaining your pre-pregnancy shape takes time and patience. Celebrate small victories along the way and stay consistent with your diet and exercise routines. Don't get discouraged by setbacks or slow progress. Every step you take towards your goal is a step in the right direction.


9. Prioritize Self-Care


Self-care is essential for your overall well-being as a new mom. Find time for activities that bring you joy and relaxation. Engage in hobbies, practice mindfulness, or pamper yourself with a massage or a warm bath. Taking care of your mental and emotional health is just as important as physical fitness.


10. Stay Motivated with Support


Surround yourself with a supportive network of friends, family, or fellow new moms who understand and encourage your fitness journey. Join postpartum fitness groups or online communities where you can share experiences, seek advice, and stay motivated. Having a strong support system can make a significant difference in your motivation and success.

Frequently Asked Questions (FAQs)

How soon can I start exercising after giving birth?

You can start gentle exercises like walking or stretching as soon as you feel comfortable after delivery. However, it's essential to consult your healthcare provider for personalized advice based on your specific circumstances.

Will breastfeeding affect my ability to lose weight?

Breastfeeding can support post-pregnancy weight loss as it burns calories. However, it's important to maintain a balanced diet and not rely solely on breastfeeding for weight loss.

Can I do abdominal exercises to regain my pre-pregnancy flat stomach?

Yes, once your healthcare provider gives you the green light, you can gradually incorporate abdominal exercises into your routine. However, it's crucial to focus on overall fitness and not solely target your abdominal area for the best results.

How long does it take to get back in shape after pregnancy?

The time it takes to get back in shape varies for each individual. Factors like pre-pregnancy fitness levels, overall health, genetics, and lifestyle choices can influence the timeline. Remember to be patient and focus on your progress rather than comparing yourself to others.

Are there any exercises I should avoid after giving birth?

Certain high-impact exercises or those that put excessive strain on your pelvic floor should be avoided initially. Always consult your healthcare provider for specific recommendations based on your postpartum recovery.

Can I combine different types of exercises in my postpartum fitness routine?

Absolutely! In fact, combining different types of exercises can provide a well-rounded and effective workout routine. Incorporate cardiovascular activities, strength training, flexibility exercises, and relaxation techniques for optimal results.


Regaining your shape after pregnancy is an achievable goal with dedication, consistency, and the right approach. By embracing a healthy diet, incorporating appropriate exercises, and practicing self-care, you can gradually reclaim your pre-pregnancy fitness levels.

Remember to listen to your body, seek professional guidance if needed, and celebrate every milestone along the way. You've brought a beautiful life into the world, and now it's time to prioritize your own well-being and journey towards a healthier you.