Best postpartum workouts for new moms

Looking for ways to get back in shape quickly but safely? Try these fun postpartum workouts that are easy to fit into your busy life as a new mom.

Skip the gym

Tiana Celesia, owner of Get In Shape For Women in Boston, Massachusetts says, “Make time for at-home exercises. Many moms find that exercising at home works for them because it requires little time and no specialized equipment.” She suggests sit-ups, lunges, squats and modified push-ups if you’re just starting your postpartum workout routine.

Go outside

“Get outside and move,” Celesia suggests. “Moving with your newborn is a win-win. It allows you to burn calories and babies love the motion. At first, a nice walk while pushing a stroller is a relaxing way to reintroduce your body to working out. As your baby grows, implementing a jogging stroller is ideal.”

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While you’re working out your new-mom bod, be sure to stay hydrated.

Celesia explains, “Not only is water calorie-free, it also fills you up, aids in metabolism and helps eliminate toxins. Aim to drink a cup of water an hour. To make it more exciting, add sliced fruit, such as lemons, limes or oranges to a bottle of water and let it sit overnight.”

Rock out with your baby

Whether you take a mom-and-me dance class or just rock out in your kitchen, you’ll burn calories and your baby will have fun too. An added bonus? Think of how often you lift and carry him throughout the day — instant upper body workout.

Try Tabata

Sara Haley, certified pre/post natal exercise specialist by the AFPA, ACE certified, and Reebok global master trainer loves a postpartum workout called Tabata. She explains, “After I gave birth, it took me a while to gain back my cardiovascular endurance. Tabata is a form of high intensity interval training. Using simple but challenging exercises — anything from a push-up to a squat jump — you work for 20 seconds as hard as you can, then rest for 10 seconds, and repeat the exercise eight times through.”

Haley suggests doing eight different exercises for a 45-minute workout.

“This was great in my postnatal recovery because 20 second intervals seemed much more manageable than going out for a 30-minute run and I could work at my own pace,” she says.

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Take your time easing back into exercise

The key to getting back to your pre-pregnancy shape? Patience.

Haley tells new moms: “Listen to your body — everyone is different. Some women lose weight nursing, some don’t. Some women have to Kegel their brains out, some don’t. Every day is different, every pregnancy is different, every recovery is different. Losing the baby weight is no joke. You have to put in the time and effort to work out and eat right. Just be the best mom you can and allow yourself the time to work on you, whether it’s five minutes or 45 minutes. You deserve it.”

Watch this video for more about easing back into exercise

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