Easy 5 fitness tips for new mom

  • admin
  • 15 Feb 2022

5 easy fitness tips for new moms, Every mom wants to be fit and get back to their normal pre-pregnancy body. They want to lose the baby weight with best efforts. New mummies have a lot to think about when to feed the baby, how to take proper care of their body and focus on fitness to get rid of extra weight gained during pregnancy.

As we know that exercise is great for our health but getting active as normal time after childbirth is just as important as well. When you are ready to start exercising, walking and joining an exercise class is a good way to get back in shape. Working smarter can help you to get back to your pre-pregnancy body. Ultimately, there are no hard and fast rules when you can return to exercise. Make sure to consult your doctor and listen to your body.

It is safe to begin exercising after a few days of giving birth if you had a healthy pregnancy and a normal vaginal delivery. In the case of cesarean birth or other complications, consult with your health care provider when it is safe to begin exercising. Try simple exercise which helps to strengthen abdominal and back muscles when you first start exercising after giving birth then you can gradually add moderate exercise. Make sure to stop exercising if you feel pain. 

Below are some fitness tips for new moms:

1) Be happy

The first fitness tips is to be happy. You just had a baby- be happy, take some time to enjoy these moments as you will never get these weeks back. It's true that time flies. Don’t stress by observing over an extra weight gained.

2) Don't diet

You have been eating for two while you were pregnant and for now, after being a mummy, your body needs maximum nutrition. Concrete on a well-balanced and healthy diet that includes goods rich in calcium, folate, zinc, magnesium, and vitamin B6 for a healthy mummy and a baby. Make sure to focus on foods that keep your energy and hunger balanced. 

3) Schedule time for you

postpartum weight loss

Take a small amount of time to refresh which helps calm your mind and decrease stress as well as renew your energy. Plan at least 20 minutes each day for you.


4) Do it at home

Being a new mummy, getting out of the house to exercise is not an option. Below are some ideas for a fat-burning workout in the comfort of your home:

  • Lift your baby overhead to strengthen your arms and shoulders.
  • While holding your baby, do squats.
  • Lay on your back and do baby chest pressure.

5) Prioritize sleep

weight loss tips-fitness tips for new mom

Sleep when the baby sleeps. Being a mummy, it's challenging to get a full eight hours of sleep at night as your baby needs you throughout the night. So, go to bed early and make it a priority to nap when your baby napped.

Remember to feed your baby or express your milk before your workout if you are breastfeeding. By doing this you can avoid any discomfort that may occur from an engorged breast. 

Some benefits of exercise for postpartum women

  • It helps to strengthen abdominal muscles.
  • It helps to prevent postpartum depression.
  • It helps to lose the extra weight that is gained during pregnancy.
  • It helps to boost energy and promotes better sleep.

Signs that your body isn't ready to begin exercising 

Following are warning signs. If you experience any of these symptoms, stick to walking for now and visit your healthcare provider.

  • Abdominal pain
  • Vaginal pain
  • Bleeding 
  • Heaviness in your pelvic region 
  • Another fluid leakage

Some specific exercises to try when you begin exercising 

Once you get okay from your healthcare provider/ doctor to do more exercise than walking, you can begin stretching and can lift lightweight as well. Warm-up walking for 10minutes or knee lifts and begin with very basic abdominal floor moves.

The first foremost thing to remember- it is best to breastfeed before your workout. Working out can temporarily alter the level of lactic acid and while it won't affect the nutritional value of your milk, it can have an impact on the taste. Even it won't change the quality of your breast milk much. Make sure to put on a supportive sports bra while workout and drink more fluids( an extra glass before and after your exercise session).

In addition to the usual warning signs such as pain, leakage, bleeding, stop doing exercise if you feel lightheaded or dizzy.  

New mummy tips to start a fitness routine

  • Try to exercise for at least 30minutes, five days a week.
  • Mix up your exercise.
  • Ensure you are exercising effectively and correctly.
  • Keep challenging yourself.
  • Get adequate rest and don't stress out about your weight.

Almost every mummy can return to their pre-pregnancy body although some mummies find it takes longer. Eating right and taking a few moments to exercise can help new moms reduce belly fat, feel more positive, reduce stress, and rebuild body confidence. Giving all your attention to your babu and neglecting yourself can lead to you losing confidence. So, it is important to manage time for yourself too.


Every mummy is different and your body depends on many factors after giving birth. If you are super tired or experiencing pain or leakage while exercising talk to your doctor. Henceforth always listen to the signals your body is sending.

Exercise not only supports your joints and muscles but it provides a lovely stress outlet for people. It can also be considered as a natural way to help get your system back into balance.  Hope, these fitness tips help you out.

Follow us on Facebook page and Instagram for more information

Leave a Reply

Your email address will not be published. Required fields are marked *

Follow Us

Phone: 9843758531