6 Ways to Regain Your Pre-Baby Shape

New parents already have plenty on their plates. Fortunately, getting back in shape after childbirth doesn’t have to be difficult. In fact, exercise can even make your daily routine easier. Research shows it may help combat postpartum depression. With the right approach, you can enjoy the benefits of exercise and sustainably incorporate fitness into your life.

Between walks and breastfeeding, there are plenty of simple ways for new moms to burn calories. Exercising can boost your confidence, improve your mood, and support postpartum recovery. You don’t need to wait for your baby to grow up to start—you can begin your fitness journey now.

1. Breastfeed to Burn Calories
Breastfeeding isn’t just beneficial for your baby—it can also help your uterus return to its pre-pregnancy size faster and burn up to 600 calories per day.

However, breastfeeding alone won’t bring you back to your pre-pregnancy weight. Exercise, a healthy diet, and portion control are also necessary. Combined with these efforts, breastfeeding can yield excellent results.

2. Start Walking Immediately
As soon as your doctor clears you for movement, begin walking. It’s an easy, low-stress way to stay active and burn calories.

Use a pedometer or activity tracker to monitor your daily steps. As your fitness improves, try increasing your daily activity. Walking while carrying your baby can also boost calorie burn. Set goals to stay motivated.

3. Strengthen Pelvic Floor and Core Muscles
Work on your pelvic muscles with exercises like pelvic tilts and Kegels, as long as there are no postpartum complications. These exercises improve blood flow to the pelvic area and aid recovery.

Engage your abdominal muscles even without intense workouts, such as by practicing deep belly breathing. This activates your transverse abdominals and sets the foundation for post-baby fitness.

4. Incorporate Classic Crunches
When you’re ready, add crunches to your routine. First, check for diastasis recti (abdominal separation). During crunches, place a hand just above your belly button to measure the gap between your abdominal muscles.

Position your hands along the sides of your abs and gently press to realign them. If there’s no improvement, consult your doctor for guidance on proper rehabilitation. Once cleared, you can intensify your workouts with short, high-intensity cardio and exercises targeting the legs and glutes.

5. Intensify Your Workouts
Combine short cardio bursts with strength training. These quick sessions are highly effective and perfect for busy moms.

Include exercises like lunges, squats, and tricep extensions. To elevate your heart rate, pair squats with shoulder raises and lunges with tricep extensions, then add lateral movements

6. Exercise with Your Baby
Even ten minutes of exercise a day can make a big difference. Include your baby in your workouts whenever possible.

It’s a fun way to bond while staying active. You can follow mother-baby workout videos that offer simple, playful routines.

Getting back in shape after childbirth doesn’t have to be stressful. Short, gentle workouts can improve your fitness, boost your emotional well-being, and even help relieve some symptoms of postpartum depression.

You don’t need to overdo it, breastfeeding, walking, and simple crunches already contribute to your recovery. By incorporating these small, easy exercises into your daily routine, you can achieve lasting results.