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Getting into a fitness routine after your doctor has cleared you is probably the last thing you feel like doing. If you’re a first time mama, everything is new and you’re probably just trying to survive life with a newborn. Plus those late night feedings are probably taking a toll right about now.
Just know that you’re a super mama! But even super mamas need to make sure they’re taking care of their wellbeing. Remember, when you start easing into a fitness routine, that doesn’t mean trying to do a JLO or Victoria’s Secret Model workout to be fit and have a 6 pack in a few weeks. Listen to your body and go at your own pace. Don’t forget that you just had a baby! It took 9 months, now you need a good 9 months for your body to fully recover.
Luckily, when you start a routine you’ll be surprised at how much better you’ll start feeling, you’ll have more energy and before you know it you’ll start to see your body thanking you for being more active!
Here are 5 ways to ease into a fitness routine after pregnancy.
1. Baby Wearing
Baby wearing is a great way to ease into fitness. You don’t have to wait to use a baby carrier when you have to run an errand, you can pop that little baby in one when you’re just around the house! You’ll be surprised at how much stronger you’ll become just by carrying your little one around. When wearing baby do a few sets of squats and lunges, and if you have stairs in your home, walk them a few times. Your baby will love the 1-on-1 time and it helps with breastfeeding! There is a nice variety of wraps and carriers on amazon or pick one up at your local Target if you want to see what they look like before buying. Faves: Boba, Moby, Infantino, BabyBjorn
2. Walk
Pull out that brand new stroller and walk with a purpose. Going for a stroll in Target is nice but you’re trying to ease into a fitness routine. Find a walking trail, walk the boardwalk, walk laps at the track, walk those hills that you drive up every day, or just walk through your neighborhood. Getting active outdoors also helps you stay socially distant so you and baby can stay safe + enjoy some fresh air. *Tip: If you’re eventually planning on running with your baby/toddler or taking some off road trails, a jogging stroller is definitely the way to go. Faves: Baby Trend, Chicco, B.O.B
3. Modified Exercises
Do everything modified! You’re going to feel weak if you didn’t work out consistently during your pregnancy. So give yourself some grace. When watching a workout video or taking a class do ALL of the modifications. Build up to being able to do the full workout. Tip: Breastfeeding mamas, running and jumping might not feel too comfortable right now. Opt for the elliptical, stairmaster or walk on a treadmill on incline for a good cardio workout.
4. Yoga
Time to pull out those yoga mats! Yoga is an awesome way to get back in shape after baby. What’s nice is there are so many positions and styles to yoga that you really can’t go wrong. Depending on how you feel, just start at the beginners level and work your way up. By staying consistent you’ll be improving your energy, increasing your muscle strength and flexibility. A few items you’ll want to pick up might be a yoga block + strap & an extra thick yoga mat (to help with your knees).
5. Bike
Dust off that bike in your garage and start putting it to use! Look for easy bike trails in your area and get going. If you take baby with you, she’ll probably fall asleep in an instant, making your bike ride that much more enjoyable while getting a workout in. If you don’t have a bike, check out a bike shop in your area, check out Walmart, Target, or you can order one off Amazon like this one. Tip: Make sure to pick up a helmet and get a comfy seat with EXTRA padding. There’s nothing like enjoying every part of a ride! Check out this comfy seat on Amazon here.
6. Resistance Bands
You’d be surprised at how awesome a workout you can get with just resistance bands. Resistance bands are a great way to slim down and tone up your legs, waist, calves, abs, and booty. If you want some extra weight when doing squats or leg lifts, then pick up baby! Baby will love the bonding and extra attention. There are a few kinds of resistance or booty bands you can get on Amazon. If you want a thicker, fabric band then go for something like this. If you want a cheaper set of bands, check out this plastic set here.
7. Stairs
Hit the stairs! Stairs are a great way to get your heart rate up. You can run, jog or walk them depending on how you feel. If you’re feeling extra motivated, you can skip a stair, lung and kick, or walk sideways to give you a better workout. Don’t forget to bring your resistance bands! You can do several rounds of squats at the top or bottom of the staircase too.
8. Workout with a Friend
If you have a close friend that is looking to get in shape, then call her up! Having a friend there to work out with you will help you stay motivated on the days you just want to lounge with baby. Plus it’s nice to have someone to talk to other than that cute little baby talk that you’ve been doing. If you don’t have someone to watch baby, then take baby with you! You can easily take baby on a hike by putting baby in a carrier or going for a walk with baby in the stroller.
9. Join a Fitness Group
Take a fitness class, but look for beginner classes so you are less likely to be discouraged. Remember, your muscles are weak! It takes time to rebuild all your muscles. While taking the class, make sure to do the modifications and try not to worry about what others think of you if you drop out of an exercise before anyone else. You’ll get there! Just be patient!
10. Hire a trainer
Hire a personal trainer if you need an extra push to stay committed to your routine. What’s great is you can talk to your personal trainer about your fitness goals and you can start out with simple exercises until you feel more confident to take on a more strenuous workout. Along with a custom workout plan, you’ll also receive a meal plan. Just remember if you’re breastfeeding not to cut a significant amount of calories or you could jeopardize your milk production.
11. Mommy and Me Fitness Class
If you can’t find or don’t want to pay for a sitter, then doing a mommy and me fitness class might be for you. It’s a great way to bond with your baby and meet other likeminded mamas that can push you to stick with it. To find a list of classes near you google mommy and me fitness classes and your city. For example mommy and me fitness classes nyc.
12. Go Virtual
If you’re not able to get out of the house or want to stay close to baby, opt for going virtual. There are tons of home fitness challenges that you can participate in to get you started with getting back into shape. Due to the pandemic, so many Fitness Instructors have opened up to multiple social media platforms to connect with mamas like you. You’ll find they’ll host live events for free or for a small fee. Or you can always just pick a Youtuber and do a guided workout for free!
Lastly,
When you figure out how you want to ease into a fitness routine after pregnancy, start thinking about how many days a week, for how long, if you want a friend to join you, what class you’re going to take, if you need the hubby to be prepared to watch baby, etc. The better you plan for it the more likely you are to stick to it. Be careful how strenuous your workouts are if you’re breastfeeding. Just make sure to rehydrate and eat enough calories to continue your milk production.
Above all, remember that YOU CAN DO THIS! Just take it one day at a time and make sure to listen to your body.
