Get Your Pre-Baby Fitness Back

Many women worry about getting their pre baby body back once they have given birth it’s important to remember that getting back into shape is not something you can rush. It’s taken about 40 weeks to gain your pregnancy weight and your body has done a wonderful job of growing your baby and bringing it into the world, so you will need to give it a chance to recover.

It is essential to see your doctor and get approval to return to exercise and the time that you need to wait can vary between 6 to 12 weeks depending on whether you have had a natural birth or caesarean.

Here are 5 Top Tips to get you going:-

  • As it can be a bit tricky to prioritise with a new baby remember to follow a healthy eating plan to kick start your weight loss.
  • The main focus for new mums should be to strengthen and tighten the abdominal and pelvic floor muscles.    Start with some gentle tightening exercises for these areas simply by sucking in, contracting the muscles and holding for short periods.
  • It is important to avoid any kind of crunch exercise for the first 6 weeks whilst the muscles repair and focus should be more on stabilising exercises such low level planks with knees on the floor.
  • Every day, try to take a short walk so why not take your baby with you in their pushchair?  Start off with short 10 to 15 minute walk, trying to build up to about an hour of continuous walking, four to five days a week.
  • Don’t forget that if you’re breastfeeding, always exercise after feeding your baby or express before you exercise. Moving about with full beasts can be uncomfortable. You may need to use a sports bra over your maternity bra for extra support.

The key is to nurture yourself and listen to your body, make it a priority to connect with your baby rather than thinking you must exercise daily.


Provided by Claire of CJ’sFitbumps; pre and post natal holistic health coach and fitness trainer.

Claire offers a range of services including group fitness classes for mum’s with bumps and for those with bubba’s plus one to one health coaching, personal training and nutrition programs.

For more information check out, follow on Facebook or email [email protected]

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