Whilst the first few weeks after you’ve given birth to your beautiful little baby might be a bit of a blur, when you have gotten into a routine there will likely come a time when you start to think about your body and your fitness. As you will know, a woman’s body changes so much during pregnancy and many are keen to start exercising again after they’ve had their baby in an attempt to make them feel more like themself again.
Contrary to popular belief and what you may see posted by celebrities on social media, your body won’t ‘bounce back’ after having a baby and some hard work and dedication will be required to help you feel fit and strong again. So, if you find yourself wondering ‘how do I get my pre-baby body back’, keep reading today.
Whilst if you have read any of our blogs before you will know that we frequently mention that your post-natal body will always be different from your pre-natal one and your ‘pre-baby body’ shouldn’t be your goal, we are really really passionate about how beneficial exercise can to new mums and how it can positively impact their daily lives.
In an attempt to help anyone who is trying to get back into exercise with their newborn by their side, below we have put together some top tips and useful advice to take into consideration.
Always get the go-ahead to start exercising again
We understand that it can be tempting to jump straight into a high-intensity fitness program to ‘lose the baby weight’ as quickly as possible, but this really isn’t something that you should do. Even if you have seen crash diets and exercise regimens work for celebs, it is so important to remember to start slow and take things at a safe and comfortable pace. Obviously most celebs work with a post-natal specialist anyways so they actually usually don’t necessarily do what you might think they do.
Before you even think about putting on your workout clothes, make sure that you get the go-ahead from your midwife, health visitor or GP to start exercising again too. Usually, after a straightforward birth, you can exercise safely after your 6-week post-natal check, but for more complicated deliveries and caesareans, you may need to wait slightly longer. Try to be patient in this regard, jumping the gun can set you back and potentially be dangerous.
Find a good post-natal exercise program to follow
These days there are so many different exercise programs out there to follow, however, once you’ve had a baby, you need to ensure that you’re choosing to follow the right program. Lots of the popular exercise programs around will be too intense for your body at this moment in time and ideally, you should find something that’s aimed specifically at post-natal women.
Of course, here at HPNB, we can provide you with the perfect post-natal exercise program to follow and you can have peace of mind knowing that the exercises we plan are safe for you to do as a new mum. We can assure you that it is always worthwhile finding a good post-natal exercise program and when you do, you’re likely to benefit much more than if you attempt to follow something more generic that’s been created by someone unqualified.
Avoid the scales and the tape measure
So many people turn to exercise when they’re wanting to lose weight and when doing so, they will frequently get on the scales and measure their weight loss, but when you’re getting back into fitness post-pregnancy, you should avoid doing this. Exercise at this time is about so much more than just losing weight, so try not to get caught up in what the scales say.
Of course, you will naturally lose weight when you’re exercising regularly and following a post-natal exercise program, but try not to make this your main aim. Change your mindset and think more about getting your health back, overcoming common post-pregnancy body issues and ultimately, becoming fitter and stronger than you’ve ever been before. This is a much healthier approach to have at this time.
Don’t compare your workouts to those you did pre-pregnancy
If you’re someone who used to exercise quite frequently, then it is likely that you will find getting back into exercise relatively easy. However, you still shouldn’t jump straight back into your old workout routine. As mentioned above, your body changes during pregnancy and you need to build back up to the fitness level you used to be at.
Try not to compare the workouts you used to do pre-pregnancy to the workouts involved in your post-natal exercise program. Whilst your current exercise routine might seem really simple, it is important to remember that its what’s right for your body during this time and it is specifically designed to help you rebuild your strength and stamina. It’s always possible to overdo things and you really don’t want to harm your body whilst it’s trying to heal.
Maybe leave the crossfit for now.
Don’t compare your workouts to your friends
Similarly to not comparing your current workouts to those you used to do, you also need to not compare what you’re doing to what others are doing. This is especially important if you have friends who really enjoy fitness and who haven’t had a baby, as their bodies won’t have undergone the same things that yours has during pregnancy.
Always remember that every woman’s body is different and when you’re getting back into exercise it is important to listen to yours. You might not be able to do the same workouts as other women who are at the same stage postpartum as you and this is completely normal. Instead of worrying about what others are doing, take some time to really focus on your body and what would benefit you at this moment in time.
Take things one step at a time
There really is no quick fix to regaining your strength and fitness post-pregnancy, and you will need to be patient. Even if you follow a post-natal exercise program and try to do a few workouts a week, this journey can still take a few months and for some, it can even take a few years, but you will be doing things safely and in the way that’s best for your body.
It can be really helpful to set yourself some small achievable goals rather than always trying to look towards your end goal. So, replace the unachievable thought of getting your pre-baby body back with things such as ‘fix diastasis recti’ or ‘relieve back pain’. These smaller goals will give you something to focus on and being able to tick them off over time will keep you motivated. Exercising post-pregnancy really is all about taking things one step at a time.
Starting to exercise again as a new mum
When you’re keen to get back to exercising after giving birth, hopefully, the information above will be beneficial to you and it will help you to ensure that you’re doing what’s best for both your physical and mental health at this time. It is fair to say that getting back into fitness isn’t all about planks and HIIT classes, and being healthy isn’t all about losing your baby weight. There is so much more to your health and wellbeing during the weeks and months postpartum.
If you’re interested in starting a post-natal exercise program, be sure to check out the rest of the HPNB website today. We really can provide you with the perfect program to follow when you’re wanting to start working out again and you can trust that our personal trainers have the qualifications, experience and knowledge required to help you. We have been helping new mums for many years now and you will be in the best hands with our team.
Our post-natal exercise programs are really affordable too and unlike other programs that you may come across, we don’t require an extortionate one-off payment. For only £8/$10 a month, which is the same price as an Amazon Prime/Netflix subscription or a couple of takeaway coffees, you can have complete access to everything that we offer here at HPNB. We pride ourselves on making health and fitness affordable for all new mums.
Should you have any questions at all about HPNB or the post-natal exercise programs that we provide, take a look at our FAQs page today. Alternatively, you can get in touch with a member of our team, they will happily provide you with any additional information that you require.
As always, just click here to start your 3 month free trial!
