Working out after having a baby

Having a baby is one of the best blessings in life. It also does tremendous things to your body. Your body spends nine months preparing for your baby. It goes through unimaginable changes, and in the end, you feel like it will never recover. The type of birth you had will depend on the recovery time and what your body will be able to do.

Photo by Daniel Reche on

If you had natural labor without any tearing or issues, you would find that you are feeling back to normal around the four-week mark. If you did have some complications, then you are looking at around six weeks. If your labor ended up in cesarean delivery, then the time is 6 to 8 weeks at least, and you have a much tougher recovery because you just went through major surgery, and your body needs time to heal.

Once you are ready to begin working out again, you must first decide if you want to work out with your baby or alone. If you’re going to do your workouts with your baby, read the previous article. If you’re going to get a break from baby and have some “me” time, then look no further. Below you will find eight great workouts to do post-baby that will help get you back on track.

Photo by mentatdgt on

Before starting any exercise regimen, check with your doctor to make sure you are ready and cleared. Discuss what you can and can’t do.

Yoga is one of the best and most relaxing workouts you can do. Yoga is a great way to get acquainted with your body. This workout is very beneficial for mom, as it gets you stretching and is a tremendous mental health workout. Don’t forget to bring an excellent thick yoga mat to use, so your knees and back don’t hurt

Tummy Breathing
This exercise is an easy one, and you can do it an hour after giving birth. It helps relax muscles, and it starts the process of strengthening and toning your abs. Sit upright and breathe deeply, drawing air from the diaphragm upward. Contract and hold your abs tight while inhaling and relax while exhaling. Gradually increase the amount of time you can contract and hold your abs.

Walking Lunges
Lunges are great for targeting legs and butt. Stand with your feet together. Take a large step forward, bending, so both knees are at 90 degrees. Push through the heel of the front leg and return to standing. Repeat on the opposite side.

Squats are great for targeting abs, legs, and butt. Lower into a squat position, hands touching the floor just in front of feet. Quickly step your legs back so that you are in a pushup position. Step your feet forward just in front of your hands and return to a standing position without pausing.

Hamstring Curls
Doing this exercise is suitable for Targeting your hamstrings and butt. Lie face-up on the ground with arms slightly out to sides, knees bent and calves resting on the center of a stability ball, feet flexed. Lift hips, squeeze abs tight, and bend knees to curl the ball in toward you. Slowly push legs back out, always keeping hips up.

Start with hands and toes on the floor, hands slightly wider than shoulder-width apart. Bend at the elbows and lower chest about an inch from the ground. Straighten arms and push away from the floor, returning to start position. Do ten sets of these and move on as they become easy.

Walking is one of the best exercises you can do to burn calories and start shedding those extra layers you might have put on during pregnancy month. It will also strengthen your calves and butt and help to shape them. Add some ankle weights to help burn more calories as you walk.

Kegels will help strengthen and tighten the pelvic muscle, which can be great after having a baby and will benefit you throughout the rest of your life. You start by sitting on a bench with feet shoulder-width apart, hands-on-hips. Contract your pelvic muscles as if you’re trying to stop from going to the bathroom and standing. Hold Kegel and return to the bench, then release. Do 1-3 sets of 10-20 reps. Using Kegel balls can come in handy.

You can do many workouts that will help you lose weight and build muscle. Don’t forget to add in a few breathing and meditation exercises to help with mental health.

Be sure to follow Mighty Great Fitness on social media as well for more great articles and tips.

Stay safe…
Amanda Jordan
Author/Weight Loss Coach

“As an Amazon Associate, I earn from qualifying purchases.” 

About Amanda Jordan

Amanda Jordan is a writer, specializing in fitness for women, especially those just beginning their fitness journey. She combines life as a freelance writer with teaching effective meal planning and targeted exercise routines. Amanda has firsthand knowledge of what life is like being overweight and unhealthy. Through many means, she has personally lost over 80 pounds and become a healthy woman.

Leave a Reply

%d bloggers like this: