How Do I Get Back In Shape After Having a Baby?

How Do I Get Back In Shape After Having a Baby?

Aug 9, 2023 mindpump

Having a baby comes with its challenges–some expected, and others a total surprise. Many new parents are ready for the sleepless nights and endless diaper changes, but the complete overhaul in routine and lifestyle can be stressful and overwhelming.

Getting back in shape after having a baby can fall into the latter category, where staying fit used to be done so effortlessly. Now, a little human has taken over every spare moment, and working out is more of a headache that takes away from rare and precious moments of relaxation.

Whether you want to get back into shape as soon as you have clearance from your doctor, or you’re ready months after the arrival of your little one, there are ways you can get back into shape.

Start Small

I am not going to tell you to start working out for an hour, five days a week–and that you need to wake up at 5 a.m. or else you’re not committed.

Instead, promise yourself that you can REWARD yourself with a workout one to two days a week, for 20 to 30 minutes. That doesn’t sound like a lot, but that last thing your sleep-deprived body needs is intense exercise almost every day of the week.

Focus on four to five movements, and complete 15 to 20 reps for each set. If you consider yourself more advanced, and worked out throughout your pregnancy, you can probably start in a 12 to 15 rep range and slightly increase the resistance.

Dedicating one day a week to working out is achievable for nearly every person. When completing a workout one to two days a week becomes routine, you can start to add another day, and increase the duration of your workouts to about 40 minutes.

On your off days, light activities like yoga and walks keep your body moving without causing any detriments to your progress in the gym.

Lift Weights

I’m sure your next question is, “What am I supposed to be doing in the gym?” Well, fortunately, it doesn’t require hours of cardio and HIIT routines that leave you faint and breathless.

Lifting weights will give you the most bang for your buck, because it will increase your metabolism, it is beneficial for hormonal health, and helps tighten and tone areas women want to target after having a baby.

A lot of women think that cardio is the answer because you can burn more calories per workout than resistance training, but in all honesty, lifting weights will provide greater long-term benefits when it comes to body composition.

Movements like squats, deadlifts, push-ups, rows, and bench presses are pretty conventional, yet are tried and true for a reason. Squats and deadlifts help grow muscle and add definition to the thighs and glutes, while push-ups, rows, and bench presses sculpt the back and tone the arms.

Not only that, but adding muscle to your frame makes the everyday challenges of carrying your little one around everywhere easier than before!

Move When You Can

I know this is hard to do, but adding time here and there to move throughout the day are mini-calorie burners that can add up. 

Take your baby on daily walks, do squats while holding your little one when your second pot of coffee is brewing, and one of my personal favorites, give your baby kisses as you lower down doing modified push-ups.

 Wherever you can sneak in activity, that doesn’t feel like overstretching yourself, go for it. You may find that you have more energy throughout the day as well.  

Rest When You Can

This may be confusing, but make the time to recover and rest when you can. Your sleep patterns are likely out of whack, which means recovery is probably suffering.

If you are at a point where you are working out 3 or more days per week, make sure you take your recovery days seriously: take naps (especially if you’ve been up a lot throughout the night), get in plenty of protein, and find ways to reduce stress. 

Your body will only respond to working out and eating well when it is not in a constant state of stress, so one of the best things you can do is to ensure you are as recovered as possible. 

I know, you may think some of these suggestions are easier said than done, but nobody said you had to implement everything at once. Take baby steps–no pun intended–and give yourself some grace.