A significant challenge that many new mothers face is regaining their pre-baby body after pregnancy. The physical toll of childbirth and the demands of caring for a newborn can leave women with weakened pelvic floor muscles, lower back pain, stomach issues, and overall muscle weakness. In addition, many women also struggle with incontinence, post-partum depression, low energy levels, and stress.
If you’re a new mom looking to get back in shape, here are some tips to help you on your journey:
#1 Begin when you feel ready
In the past, women were advised to wait at least six weeks after giving birth before starting an exercise routine. However, if you had a straightforward delivery, it’s generally safe to begin working out as soon as you feel ready. Always check with your doctor before starting any new fitness regimen to ensure it’s safe for you.
#2 Start slow
It’s important to ease back into exercise gradually. Your ligaments and joints are still recovering from pregnancy, so be cautious of overexerting yourself. Avoid high-impact exercises or activities that require sudden movements to prevent injury.
#3 Set realistic weight loss goals
Don’t expect to shed all the pregnancy weight overnight. Most women lose around 10 pounds after giving birth, and you can aim to lose about one pound per week with a healthy diet and exercise routine. Stay hydrated, wear a supportive bra (especially if you’re breastfeeding), and listen to your body – stop exercising if you experience any pain.
Roshini Gilbert, a chartered accountant turned fitness expert, knows firsthand the struggles of post-pregnancy weight loss. After giving birth to triplets and injuring her back, she found herself 30 kg overweight. Through dedication and a structured workout plan, she managed to lose the excess weight and transitioned into a career in fitness.
As the VP of Fitness & Services at HealthifyMe, Roshini specializes in postnatal weight loss, exercises for lower back pain, arthritis, and osteoporosis. Certified by the American Council on Exercises (ACE) and trained in corrective exercises and injury management, Roshini is passionate about helping others achieve their fitness goals and live life to the fullest.
With the right mindset, support, and guidance, you too can work towards regaining your pre-baby body and feeling strong and healthy post-pregnancy. Remember to take it slow, set achievable goals, and prioritize your well-being as you embark on this journey.