How to Get Back into Shape After Having a Baby

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Pregnancy is one of the most rewarding body changes you can go through because of the bundle of joy that comes after. But it also comes with baby weight due to hormonal and physical changes to accommodate the baby. Losing this weight while still recovering from childbirth can prove quite a daunting task. However, we have compiled some pointers that can get you on your way to that pre-baby body in no time. Here’s how to get back into shape after having a baby.

How to Get Back into Shape After Having a Baby

How to Get Back into Shape After Having a Baby
Photo by Sarah Chai from Pexels

Get Moving

Being active is one of the most common ways to lose weight, and in this case, it’s no different. Taking short walks for 10 or 20 minutes as soon as you have recovered enough can go a long way in cutting out some of the unwanted weight. Slowly increasing the duration by 10% every week should gradually get you stronger and ready for more vigorous activities. Remember that the body is still in recovery, so putting strain on it may do more harm than good.

Core strengthening exercises

Walking is just the beginning, and incorporating other forms of exercise can gradually get your body back. Strengthening your core is vital because the abdominal muscles go through a lot of strain during pregnancy. Doing pelvic tilts and Kegels as soon as a day or two after childbirth can strengthen the abdominal muscles. Basic belly breathing exercises coupled with Kegels can help your body gain enough strength for crunches.

Surgical and non-surgical procedures

Postpartum weight might be stubborn and not go away during routine exercises or may stick around for long. There are some surgical procedures that you can explore that are safe and can give you preferred results. Bariatric surgery, tummy tucks, gastric sleeves, and liposuction are safe and proven surgical options available.

Non-surgical procedures are also available, which include body contouring. Contouring is a non-invasive procedure that aids in tightening and slimming problematic areas after pregnancy. You should seek expert opinions from certified plastic surgeons in your area. If you are in Texas for example, you can go for body contouring at B + A Aesthetics. It is important that the procedure is done by a qualified plastic surgeon to avoid turning the cosmetic surgery into a disaster. So, check for board certifications.  can get you optimal results.


Breastfeeding is the most natural way to lose weight after birth, and it’s also good for your baby. Keeping your baby suckling more every day is proven to help you lose more than 600 calories in a day. Make sure you also maintain a balanced diet while breastfeeding to avoid shortchanging the baby.


Cardio is workouts that increase the heart rate, but due to the body’s sensitive state, only a mild version of cardio is safe. Swimming is good because it works the upper body and core and does not strain the joints. You should consult the doctor when it is safe to start the swimming exercises. Yoga is also another form of cardio that is advisable. Be sure to practice milder versions of the standard poses and do what feels comfortable to avoid injury.

Wrapping up

Getting back into shape is a gradual process even without the postpartum mother. Therefore, you should exercise patience and follow the above pointers. You will eventually have that bikini out in no time!

What are your tips for getting Back into Shape After Having a Baby?

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