Figure it Out – Get Back into Shape after Pregnancy

It sure is a time to celebrate – the birth of a new baby, the arrival of a special angel into your life. Once you’re home from the hospital, your life is a whirlwind revolving around the little one and taking care of his or her needs. You hardly know the passing of day and night, you’re not aware of the day of the week or the time of the day, unless it’s time to feed, change, bathe, cuddle, comfort or rock your baby. Yes, you feel your life is complete when the cherub smiles at you.

But there’s just one more thing you should make time for in this beehive of activity – losing all that “baby” fat you gained when junior was inside you! An exercise routine soon after you give birth not only gets you back in shape, it also strengthens muscles so that you do not develop post-natal medical problems. Here are a few tips relating to post natal workouts:

If time is an issue, get there in baby steps…

• Move your nursery upstairs so that you are forced to climb stairs each time your infant needs a change or to be fed.


• Bundle up your baby and take him/her for a walk in the park. Not only does your baby get some fresh air, you get in some exercise too


• Take a walk when your baby’s down for a nap; you can walk around the house if there’s no one to baby sit in your absence


• Work out at least three times a week, for about 20 to 30 minutes a day


• If you cannot set aside 30 minutes all at once, split it into workouts of 10 minutes each


• Exercise classes for new mothers have crèches where the babies are looked after


• Some routines can be done with your baby in a sling or a front pack


• Aid your workouts by sticking to a sensible diet. Drink lots of water and eat healthy food. Do not count calories when you are breast feeding, but make sure those calories do not come from unhealthy fats and junk food.


• Include pelvic floor exercises in your routine – they strengthen your pelvic area, help hold your bladder, uterus and bowel in place, and prevent urinary incontinence after delivery.


• Tone and strengthen your lower abdominal muscles to regain your shapely waist and flat stomach


• Wear comfortable clothing, especially bras that support you well. Avoid exercising when your breasts are full.


• Do not expect results to show immediately and push yourself to exercise more vigorously if they do not. It will take time, but slow and steady is the way to go if you want to lose those pregnancy pounds in a healthy way.

How soon after the delivery can you begin? The answer varies from person to person – some women can start in a few days while others (especially those who have had C sections need to wait a couple of months). It’s advisable to wait at least 6 weeks before beginning anything strenuous. And remember, it’s important to consult your OBGYN before you begin an exercise routine.

This article is contributed by Sarah Scrafford, who regularly writes on the topic of Care Plans. She invites your questions and writing job opportunities at her personal email address: sarah.scrafford25@gmail.com.