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How to Get Back Into Shape After Having a Baby

Mikkie Mills Jan 14, 2020
Pictures of happy, skinny, perfectly-in-shape new moms holding their bundles of joy on their social media pages make the reality of a post-baby body difficult to accept. Before you rush to the gym, there are some things you need to keep in mind. Here are some healthy and positive steps you can take to help you get back into shape after having a baby.

Take Care of Yourself

This should definitely be the first rule for new moms. You'll be spending plenty of time and energy taking care of others, but don't do it at your own expense. Make sure to schedule downtime and activities that you enjoy. It doesn't have to be big; join a book club, sip a cup of herbal tea, take a nap while your baby does.
Once you are taking care of yourself, you'll be better prepared physically and emotionally to start getting back into that pre-baby shape.

Eat Right

You need to eat a well-balanced diet to get enough nutrients to fuel your workout sessions. That can be really tough to do when you are taking care of a new baby. Try to avoid fad diets or those that eliminate whole food groups since that can interfere with the nutritional profile of your meals.
If you know you aren't getting enough vitamins and minerals, you might consider adding a pre-workout supplement to your routine. They can help give you the energy you need to keep yourself going. Grab a quick protein shake afterward to replenish and help build lean muscle.

Stay Hydrated

Water is crucial to keeping your body operating at its best. You use it for nearly every metabolic process. Aim to drink at least eight glasses of water every day. You will need to increase that when you have intense workouts to make up for water lost through sweating.

Start Slow

Exercise is energizing, but your body has been through a lot in the past year. Start slow with some low impact exercises. Maybe take your baby out for a quick walk around the block or through the park if the weather is nice. There are so many health benefits to being in nature that it can be a good idea for pretty much any time of the year.
Be sure to include strength training since it can help you build lean muscle as well as strong bones. Build up to more intense exercise as your body allows.

Pay Attention to Your Body

There are times when you just are feeling lazy and you need to push through that, but sometimes your body is sending red flags to take a break. Pay attention to them. Exercise shouldn't hurt, and you should leave feeling energized and relaxed, not completely drained.
Make sure you are getting enough sleep, staying hydrated, and eating properly if you seem to be stuck in low gear all the time.

Make Time for Mindfulness

This is really important. As a new mom, you spend so much of your time worrying about others, that you don't always get a chance to stop, step back, and focus on yourself. Take a break every day, even if it is for only five minutes, to practice mindfulness.
You can just sit in a quiet space and perform a guided meditation or progressive relaxation technique. Or maybe you'll enjoy a yoga class that can also stretch and tone your muscles. No matter how you spend time focusing on your inner self, do it.

Find Support

Go out and meet other new moms who also want to get back into shape. Start a walking or jogging group or meet up at a gym that offers child care. This way you can share your goals, successes, and struggles with others who are in a similar place. Having a support network also helps keep you accountable to your goals and what is needed to achieve them.
It doesn't matter what type of delivery you had, there are some things you need to consider when trying thinking of getting back into pre-baby shape after giving birth.
Be sure to start slow and listen to your body so you don't do too much, too soon. Also, make sure you are getting the nutrients and hydration you need to improve your health and keep up with your new addition.