How to Safely Lose Weight and Tone Up After Having a Baby?
As a new mom, it’s important to give your body time to recover before jumping into weight loss and fitness routines. Your body has undergone significant changes, so focus on gradual progress. Here’s a step-by-step approach to get back in shape while being kind to yourself:
1. Start with Pelvic Floor Exercises
You can begin these exercises soon after birth to restore strength in your pelvic muscles. Pelvic floor exercises, such as Kegels, are crucial in supporting postpartum recovery, and can also help with urinary incontinence.
2. Gentle Abdominal Exercises
Once you’re cleared by your doctor, gentle core exercises like leg slides and bridges can be started in the first few weeks. Avoid intense movements like sit-ups early on, especially if you’ve had a cesarean section or a complicated birth.
3. Walking
Daily walks with your baby in a stroller are a great way to ease back into physical activity. Aim to gradually build up to 30 minutes of walking five days a week. Once you’re comfortable, increase the intensity by walking faster or for longer durations.
4. Increase Activity Gradually
Once you’re feeling more energetic, slowly increase your exercise levels. You may want to consider postnatal exercise classes, which allow you to bond with other new mothers while working out with your baby.
Also read: How Breastfeeding Can Impact Your Sex Drive
5. Listen to Your Body
If you experience increased bleeding (lochia) or discomfort during exercise, take this as a sign to slow down. Adjust your routine based on how you feel each day.
6. Use Technology for Motivation
Tracking your steps or workout time with apps or fitness trackers can help you stay motivated. Set small, achievable goals and celebrate your progress.
7. Eat Healthily and Stay Hydrated
Pair your exercise routine with a balanced diet that supports both weight loss and breastfeeding if you’re nursing. Hydrate well before, during, and after workouts.
8. Breastfeeding and Weight Loss
Don’t worry—exercising won’t negatively impact your milk supply. Breastfeeding may actually aid in weight loss, as it burns additional calories.
9. Postnatal Check-up
Before engaging in more intense workouts or swimming, ensure that you’ve had your postnatal check and haven’t experienced bleeding for at least seven days.
10. Join a Group or Find Support
Consider joining a fitness group or enlisting your partner for support so you can have some time dedicated to exercise. Many postnatal exercise classes cater to moms and their babies.
Remember, it’s important to take your time and ease back into fitness while prioritizing your overall well-being. You’ll eventually regain your strength and feel more confident with steady effort and patience. Always consult your healthcare provider for personalized advice on postpartum fitness.
