Giving birth is a transformative experience. For many moms, getting back in shape after pregnancy becomes a top priority. Whether you want to regain your pre-baby body or simply wish to feel healthier, our ultimate guide can help you achieve your postpartum fitness goals. What’s more, we’re offering a FREE Live Workout designed for women who are within the six-week postpartum period.

Special Announcement: Inspired by my own journey to get back in shape after giving birth to my daughter Evelina, I’ve developed a FREE pregnancy program that offers live workouts and educational units.

Table of Contents

1. When to Begin Your Journey Back in Shape After Giving Birth
2. Exercise Safely: Postpartum Workouts for New Moms
3. Nutrition: The Foundation for Getting Back in Shape After Pregnancy
4. Pitfalls to Avoid in Your Postpartum Fitness Journey
5. Why Our Free Live Workout is a Game-Changer
6. The Backstory: Why I Created Our Free Pregnancy Program

When to Begin Your Journey Back in Shape After Giving Birth

Everyone has a different birthing experience and so it is difficult to say for certain. You want to consider how yours was, as well as specific guidance from the midwife and wider medical team that looked after you. On top of this, especially for the first time mums, there are so many questions swirling around in your head in the immediate days postpartum, excitement, anticipation, nervousness, the list goes on.

With all this in mind, it is understandable that sometimes getting back in shape is not first on the priority! It is however still worth getting an idea from your medical team when you can start getting back into light activities, like walking and carrying your baby for extended periods. They will have the best understanding of your labour and so will be able to set your expectations best.

For others who’ve perhaps had a C-Section or other additional support during the birthing process, it may be prudent to wait a touch longer. Chances are though, if you’re on this page now, you’re at least thinking about getting back in shape and shifting some of that baby weight. So let’s move on!

Exercise Safely: Postpartum Workouts for New Mothers

The most important thing when it comes to getting back in shape with exercises postpartum is going to be the type of exercises you begin with. We talk in more detail in the Free Program, however for sake of safety, starting out with the simplest activations are a great start, just like those in the LIVE postpartum routine video on this page. Activations are gentle contractions that help you in the early days postpartum restore the connection between your brain and your muscles of the pelvic floor and of the core in general. As you progress through your back in shape process, you’ll move through to more challenging exercises in accordance with your ability as the months go by.

Nutrition: The Foundation for Getting Back in Shape After Pregnancy

1. Stay Hydrated: Water intake is vital especially for those who are breastfeeding, simple tips like trying to always have a bottle with a straw can really make a big difference to convenience and the ability to keep well hydrated during this time.
2. Protein: A vital component of your diet, protein is key for rebuilding muscle tissue, repair and regeneration. You’ll really struggle to get back in shape if you do not meet your daily needs of protein. We discussed the important role protein has in rehabilitation on a dedicated episode of the Back In Shape podcast, so if you’re interested in learning more take a look after this.
3. Real Foods: As an extension of the protein tip focusing on real foods that are not processed is the best way to go. As a rule you should be able to name what your food is in one word, for example: Beef, Broccoli, Chicken, Carrot. This approach makes food super simple. Fruit loops or other processed foods where the ingredients list has more than one or two words on it are best avoided.

Pitfalls to Avoid in Your Postpartum Fitness Journey

1. Overexertion: Listen to your body; pushing too hard can delay your journey back in shape postpartum and this is something to pay attention to in those first couple of weeks at home with your new baby! Do your best to know when you’re pushing yourself too hard, there is a time for this, but not in the early days.
2. Ignoring Pain: Any discomfort should be a red flag especially in the pelvic region. If you’re at all in doubt, please run it by your medical team. It could be normal but it’s always worth checking especially in those weeks and first few months postpartum.
3. Neglecting Rest: Adequate sleep is essential when working on getting back in shape after pregnancy but it’s completely normal for sleep to be disturbed. For some this is a longer disruption than others. Pay attention to how you feel and keep in mind the earlier tip on over exertion. Too little sleep will harm your progress getting back in shape if you’re overexerting yourself for days on end.

Why Our Free Live Workout is a Game-Changer: Tailored for New Moms

In the Pregnancy Program we created to help me systemise and share my experience, we created a number of workouts which you can follow, all LIVE. If you’re coming across this for the first time and find this workout too easy, then definitely check out the full program, it is FREE and the other workouts in later stages of the “back in shape process” are going to be more appropriate for you.

This workout below is specially designed for new moms within six weeks of giving birth, our FREE Live Workout features targeted activations that can make your quest to get back in shape after pregnancy easier and more effective. If you want a little more guidance and extra tips remember you can check out the Pregnancy program linked later on this page (Free to join).

The Backstory: Why I Created Our Free Pregnancy Program

After the birth of my own daughter Evelina, I recognised the need for a comprehensive postpartum rehabilitation plan to help me get back in shape after having a baby. That experience inspired me to create a FREE pregnancy program designed to help women get back in shape after giving birth. Our program offers:

• Live Workouts: Hosted by certified trainers who specialize in helping new moms get back in shape postpartum.
• Educational Units: Resources covering nutrition, mental health, and other aspects vital for getting back in shape after pregnancy.
• My Story & Experience: Everyone has a different experience and in each Phase I share some of the things that I struggled with and things that helped me so hopefully they can help you too!

Sign up for the FREE pregnancy program now.

Navigating your way back to fitness post-birth can be challenging, but you’re not alone. Whether you’re striving to get back in shape after giving birth or looking for balanced postpartum well-being, our comprehensive guide and FREE programs can provide the support you need.

Thanks for reading,

Lara x