4 Ways To Get Back In Shape After A Baby

During pregnancy, your body is programmed to undergo multiple transformations in reaction to the development of the fetus in your womb. Some of these transformations include weight gain, frequent urination, fatigue, and a host of other physical changes that indicates pregnancy.

However, the changes don’t end there. After pregnancy, your body undergoes another round of changes. These changes, which range from weight gain, growing and shrinking breasts, sagging breasts, stretch marks, hair loss, acne, etc., can affect your appearance.

If you are experiencing rapid changes in your body postpartum and wish to turn the tides and get back in shape, there are a few things you should consider. Here are some of them:

mommy exercising with baby

How to get back in shape after baby

1. Allow your body to recuperate

After birth, the zeal to reclaim your role as a mother kicks in. You want to ensure that the home is tidy, be there for your kids, and cater to your husband’s needs while also trying to get back in shape. It’s fine to shoulder a few mother roles post-pregnancy, but you shouldn’t overdo it.

Your body went through a lot pre and post-pregnancy, so it makes sense to give yourself some time to recuperate. Don’t rush back into a diet or fitness routine in the name of wanting to get back in shape pronto.

Additionally, you’ll want to look into strategies that will help facilitate the healing process of your mom bod after childbirth. 

Spraying warm water on the perineum before and after urination can prevent torn skin from being irritated. Taking acetaminophen will help ease the pain from pushing. An ice pack and gentle massage will soothe aching breasts. 

Doing Kegel exercises will help get your vagina back in shape. Walking helps with gas and constipation and speeds recovery by boosting circulation and muscle tone.

Childbirth can also take its toll on your pelvic floor and core. Specialized belly wrapping techniques deliver targeted relief to your pelvic and abdominal areas while your body is healing.

You need to understand that recovering your shape won’t happen overnight; thus, as your body recovers, note that patience, good health habits, and self-love will be instrumental in your journey to complete healing.

2. Get up and move

Yes, your body needs enough rest after pregnancy. But does this mean you should stay at home all day binge-watching multiple Netflix movies while catering to your little one? No!

As soon as you get the go-ahead from your doctor, start moving those muscles. You can begin with short walks, head lifts, shoulder lifts, curl-ups, pelvic floor exercises, etc. But, don’t rush it.

Quell the thoughts to engage in serious exercise until at least six weeks after birth (longer if you had a C-Section). Rather than go hard, focus on slowly working your way up to 20-30 minutes walk 4-6 times per week.

Alternatively, those who want to see rapid physical improvements may ditch exercises and go for surgical or non-surgical cosmetic procedures to tone their body. You can consider a mommy makeover by Dr. Teitelbaum for various cosmetic procedures. These procedures include liposuction, breast surgery, tummy tuck, vaginal rejuvenation, etc.

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3. Get enough rest

Depriving yourself of sleep can mess up your physical and mental health as a new mom. Sleep deprivation in new mothers can result in energy loss, increased cravings, and weight gain.

Don’t use the birth of your baby as an excuse to deprive yourself of sleep. You need as much sleep as your baby. So, whenever your baby is snoozing, you can sneak in a nap; such an act shouldn’t make you feel guilty.

4. Establish an eating philosophy

Pregnancy often comes with multiple cravings and a massive appetite due to your baby’s demand for more nourishment. Many women give in to those cravings. They satisfy their appetite when they need to and end up getting away with it. Unfortunately, this habit won’t help once you deliver your baby.

After delivery, you should establish rules regarding your nutritional needs to help enhance your metabolism and end the reign of your cravings.

  • Go for smaller, balanced meals spread out throughout the day
  • Try to have enough fresh fruit and vegetables on hand
  • Ensure you incorporate good sources of protein to manage hunger
  • Include healthy fats like fish, nuts, seeds, etc.
  • Do not skip your breakfast.
  • Include extra fiber in your meals to help fill you without the extra calories


It is ok to want to get back into shape postpartum. And yes, such is possible. However, you shouldn’t be hard on yourself. The shape you desire wouldn’t come overnight, so you need to exercise patience and heal before engaging in exercises or implementing a diet to lose weight after pregnancy.

How to get back in shape after baby

1 Comment

  1. March 9, 2022 / 4:36 am

    I think “get up and move” is the most diffucult part after tiring night.

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