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Top Tips for Moms Who Want to Start Working Out Again 

mom working out with her baby

After giving birth to a baby, it is normal to experience changes in the body. These changes include more than just weight gain. You may also feel like you are not your pre-pregnancy self and lack of physical strength and energy.

Fortunately, exercise can make you feel better in both body and mind. Here are our top tips on how to start working out after having a baby:

1. Be Patient and Take It Slow

When doing a postpartum workout, the most important thing is to be kind to yourself. Even if you were fit before pregnancy, it will take a while to regain your strength and stamina.

Also, it is crucial to allow your body to heal from delivery. Generally, you should wait around 4 to 8 weeks after childbirth to start exercising. Also, we recommend a light postpartum exercise routine once you are ready to start your fitness journey.

In short, your body went through a major transformation, so being kind to yourself is the healthiest way to re-start a fitness lifestyle.

2. Prep Your Workout Clothes

Having a newborn around means having a busy schedule. Unfortunately, when time is short, working out may end up being the last of your priorities. Nevertheless, exercise should be a priority, since it will make you feel better physically and mentally.

A helpful tip to avoid missing your workout is to prep your clothes the night before. Seeing your gym clothes first thing in the morning serves as a reminder to work out. Furthermore, according to experts, this effortless tactic may help build instigation habits, which can help us be consistent with workout routines.

3. Choose the Right Postpartum Workout

After childbirth, new moms are prone to experiencing a weak pelvic floor. If this is the case for you, it is best to avoid ab workouts until your pelvic floor heals properly. Otherwise, you will put yourself at risk of developing Diastasis Recti, a condition that causes bulging in the stomach.

For new moms, we recommend trying out the following workouts:

  • Kegels
  • Walking
  • Swimming (Note: to avoid infection, make sure the lochia—the discharge from the uterus that occurs after childbirth—goes away before you get in the pool)
  • Postpartum stability ball exercises

If possible, reach out to a fitness coach with experience in postpartum workouts. They can determine what exercises are best for you and motivate you.

4. Be Wary of the No Pain, No Gain Mentality

Workout routines for women who just had a baby should not be painful. Believing that pain is a good sign is the most common fitness misconception and could lead to health repercussions for new moms.

To prevent any health issues, stop exercising if you notice the following red-flag signs:

  • Abdominal pain
  • Difficulty breathing
  • Pelvic heaviness
  • Pelvic pain
  • Vaginal bleeding
  • Dizziness

If you experience these signs, we recommend talking to your doctor to assess if you need to change your workout routine.

5. Keep It Short

Finding time to exercise with a newborn at home can be tricky, but it is not impossible. The key is to make your workout short. We recommend doing about 10 to 20 minutes per day.

It may be hard to adjust to a short workout routine, but it is worth it. According to research, brief exercise routines can benefit our mental health. Also, no matter how short your workout is, the important thing is that you are creating a habit. This will help you once you are ready to level up your workout routine.


We hope you found these tips helpful. To find more healthy lifestyle tips, please visit our Wellness Blog. Also, if you are looking to start a healthy eating plan, please reach out to us at (310) 205-9368 today.

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