Getting Fit After Baby: Simple Ways To Bounce Back


Welcoming a new baby is a joyous occasion, but it comes with a whirlwind of changes, especially for new mothers. 

Finding time for yourself and getting rid of the “mommy body” can seem impossible. But getting back into shape after having a baby is achievable with simple strategies and patience. 

Aside from weight gain, there are some other health issues and changes in your body after giving birth, including:

  • Sudden weight loss or weight gain
  • Decrease in hormone levels
  • Fatigue and sleep deprivation
  • Postpartum depression (PPD)
  • Muscle separation
  • Breast engorgement, etc.

But fear not! Getting fit and addressing some of these issues after having a baby is achievable, and it’s more about embracing a new version of yourself rather than erasing the past. Here are some simple ways to bounce back and feel great:

Embrace Realistic Expectations Regarding Postpartum Weight Loss

First and foremost, you need to set some realistic goals for your fitness journey after having a baby.

Many moms often look at pictures of other moms on Instagram and feel frustrated, comparing their postpartum bodies or their pre-pregnancy body. This can lead to self-hate. But that shouldn’t be the case.

You must understand that each new mom’s experience with pregnancy weight is unique, and during this time, you must be kind to your body.

Instead of aiming for quick fixes, focus on achievable milestones and set realistic goals that consider your body’s recovery and the demands of caring for a newborn.

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Postpartum Exercise: Start With Baby Steps

Regular exercise after giving birth is not only beneficial for your overall health, but it can also reduce the risk of postpartum depression (PPD). However, it is important to remember that you should take it slow and steady, like baby steps, rather than pushing yourself too hard. 

You can even include your little one in your exercise program by doing yoga or postnatal exercises designed specifically for new mothers, with your baby crawling alongside you. These activities can help you rebuild your strength and stamina while burning calories without putting excessive strain on your body.

Workout Partners: Baby And Me Moves

Finding time to work out alone can be challenging. Instead of using it as an excuse, why not incorporate your baby into your postpartum workout routine? This can turn every movement into a bonding experience. For instance, you can play music and dance around the room while holding your baby. 

This is a great cardio exercise and an excellent opportunity to bond with your little one. Additionally, you can use your baby as a weight during squats or turn lunges into playful bounces. These post-pregnancy workouts are not just about burning a lot of calories a day and focusing on those abdominal muscles but about creating memories and strengthening the parent-child bond.

It’s a perfect example of multitasking – breaking a sweat while your baby giggles. This creates a unique blend of love, laughter, and fitness all rolled into one.

Prioritize Self-Care For New Moms

Amidst the demands of caring for a newborn, self-care often takes a backseat. However, nurturing your mental and emotional well-being is integral to your overall health. Find moments to rest, practice mindfulness, or indulge in activities that bring you joy. A happy and relaxed mind can positively impact your fitness journey.

Undergo A Cosmetic Surgical Procedure To Get Rid Of The Mommy Body

For most moms, physical activity like exercise classes, strength training, or even eating a healthy diet won’t help reduce belly fat. Genetics, muscle separation, and excess skin can differ, making it hard to get the desired results without surgery.

In such cases, a tummy tuck, or abdominoplasty, can be a transformative solution, providing a more immediate and comprehensive enhancement to the abdominal area. A tummy tuck removes excess skin and fat from the abdominal region and tightens the underlying muscles.

The tummy tuck by Dr. Alizadeh typically begins with an incision made low on the abdomen, followed by the removal of excess tissue and repositioning of the belly button. This results in a flatter, more toned appearance.

Postpartum Nutritional Balance To Lose Weight

Prioritizing nutrition after a baby is essential. It is like giving your body the right fuel for its incredible journey. Focus on a balanced diet with colorful fruits, veggies, lean proteins, and whole grains.

Crash diets aren’t the answer – they may zap your energy. Also, stay hydrated by sipping water throughout the day, whether through drinking water or eating food rich in water content.

Whether breastfeeding or not, maintaining healthy eating habits with wholesome foods aids in recovery and postpartum fitness so you can bounce back after pregnancy. 

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Red Light Therapy To Target Stubborn Belly Fat: Goodbye, Mommy Tummy!

Target stubborn belly fat with Red Light Therapy – a non-invasive solution for getting rid of unwanted fat, like the mommy tummy. Devices like the Nushape allow you to use this therapy in the comfort of your home, even while watching TV—eliminating the “no time” excuse. 

Using advanced 635nm-wave technology, the Red-Light Phototherapy wrap helps eliminate toxins from fat cells, boosts metabolism, and enhances calorie-burning and ATP production. With regular use, it sculpts and tightens the body without invasive procedures, bidding farewell to stubborn mommy tummy fat and welcoming a more confident you.

New Moms: Making Sleep Priority

Sleep might feel like a distant memory for a new mom, but prioritizing it is crucial for your well-being post-baby. Your body requires adequate rest to recover and rejuvenate.

Despite the demands of late-night baby care, seizing moments to nap during your little one’s daytime sleep can be invaluable. Crafting a comfortable sleep space and establishing a bedtime routine also signals your body to unwind and recharge.

Adequate sleep supports physical recovery and boosts your mood and resilience. Don’t hesitate to ask for help from family or friends to sneak in those extra ZZZs.

Conclusion: Finding Joy in the Chaos

Amidst the burpees and broccoli, finding joy in the everyday chaos is crucial. Your journey as a mother isn’t solely about fitting back into your old clothes; it’s about embracing the adventure, cherishing the quirks, and navigating the beautiful, messy journey of motherhood.

In this “mommy makeover,” your story is not merely about bouncing back – it’s about embracing the whirlwind of surprises and joys that come with the territory!

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