Getting Back into Shape for New Moms


Congratulations on the birth of your new baby! Whether this is your first child, or your fourth, it’s an adjustment. Your time, mood, and body have all been effected from this joyous occasion.

You might be wondering at this point how you will get it all back. Well, the good news is that there are definite ways to get yourfind body and mood back. The time, I would love more of it. But, it’s all good.

However, I have found that once I got back in shape, I seemed to magically have more time. No, the day still has 24 hours, but I have more energy to make the most of each hour now.

Read on if you want to learn how to gain more energy to meet the new demands of being a mom.

The Reason Why Post Pregnancy Exercise is Important

It is very common to feel tired and even overwhelmed in the first few months after giving birth. How long that lasts might be up to you. The longer you put off doing something about it, the harder it will be.

Getting a little exercise goes a long way in gaining control over that overwhelming feeling you might be experiencing. It will give you more energy, give you time to clear your mind, and help boost your self-esteem.

Just make sure to clear it with your physician before starting, especially if you gave birth recently.

So, you know why it’s important. Now, let’s discuss ideas that are effective in getting back in shape.

Equipment and Tools to Help

Exercise DVD’s, light barbell weights, resistance bands, and a balancing ball are all items that you might find helpful for some light exercise in the home.

However, a lightweight stroller such as the Joovy Ultralight Caboose works well for going for walks with the baby. Walking is an excellent start to getting in shape, and you don’t have to rely on a babysitter, if you have a decent stroller.

Other items you can use later are a bike or rollerblades. Of course you won’t be using these early on, but after a while they are a good form of exercise you can do with the family.

Finding the Time

You are probably wondering how you will ever find the time again to fit anything into your schedule, let alone exercise. I found that I had a difficult time accepting help from others in the beginning.

However, that soon passed, as I realized it was normal to need occasional help. It may be your only chance to get some time to exercise. If so, take it.

In the beginning, you won’t need much time. A 20 minute walk is better than nothing at all, and can be done while the baby is napping. Of course you can’t leave the house, but you can get on a treadmill.

Another option would be to let your baby ‘coo and ahh’ to the music you put on to exercise. Some babies will enjoy watching someone moving around and find it entertaining, for a few minutes at least.

Don’t Overdo It

When you first start back up with exercising, or if you aren’t accustomed to it at all, start out slowly. Walking for a few minutes every day is a good way for your body to get used to movement again. If you overdo it in the beginning, it will be that much longer before you can get back in shape.

I found that setting a timer when I got on the treadmill worked great in not allowing myself to push too hard. It’s tempting, especially if you feel good. But, if you are hurting the next day, you might just put it off the following day.

Add 5 minutes to your routine each day, until you are back up to your normal routine.

Stepping it Up

Once you are comfortable with walking, you can gradually start adding new forms of exercise into your routine. Here are some effective ways to increase your metabolism and strength:

·         Dancing. Turn some music on and dance around the house. It will feel good, provide some cardio exercise, and probably make your baby smile. If you have an older child in the house, have them join you. I dance with my kids all the time.

·         Stair Climbing. This is a great form of exercise, and can easily be done in the home. If you need motivation, do like I do. Place objects at the top of the stairs to bring down each time you reach the top. Take one item at a time, until you are done. Repeat it if you want to do more.

·         Trampoline. Try a rebounder trampoline. You can jog, jump, kick box, or even dance on it to get a great cardio workout.

·         Pilates or Yoga. Invest in a good Pilates or Yoga DVD that you can use right in your home. When your child gets a little older it might not be as easy. Mine liked to crawl between my legs during some stretches. So, I had to find times to do this when I was alone. But, it’s worth it.

You could also join a gym, if you need to get out with other people. The mind also needs exercise, and exercising with others is a good way to get that.

Listen to your body. It will tell you if you are overdoing it. Feeling a little stiff is normal, especially if it’s been a while since you exercised. However, if you are in real pain, take a break and call the doctor.

Strength Vs Cardio

I would suggest a mix of cardio and strength training. Do some cardio about 3 days a week, and strength training on 2 days. Taking a day or two off is just fine.

Running and walking are examples of cardio exercise. These are the easiest to work in with the baby. Simply place the baby in a quality stroller and go. If you aren’t sure on which stroller would be best, search the Internet for stroller reviews.

For example, type in ‘Bumbleride Indie twin stroller reviews’, and reviews from consumers who have used this will pop up. You can do this with any stroller, or piece of equipment.

Pilates and resistance bands are examples of strength training. To find good DVD’s to work well for you, use the same method of searching that I showed above.

In Closing

You can get back in shape in no time, if you follow doctor’s orders and not overdo it. I hope that I have given you some ideas on how you can do this, both in the house starting out, and more advanced options for later on.


Melissa Cameron is a freelance writer who enjoys writing on topics that helps others. She also enjoys searching the Internet for new ideas and products that she can share with others. Melissa lives in Texas with her husband and 2 children.


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