How To Get in Shape After Childbirth?

Pregnancy is a time of dramatic changes in the body. For 9 months, a woman gains from 5 to 20 kilograms, blood volume increases by 30%, and the level of hormones changes dramatically. Meanwhile, a woman’s abdominal muscles become more stretched and weaker, and her joints become less strong.


Unfortunately, these problems cannot be fixed by themselves. You need active work to restore strength, beauty and health to your body. We will tell you what steps you need to take to get in shape after giving birth.

When To Start Exercising After Childbirth

For each, the start time of training is individual. Since the body after childbirth in different women recovers at its own pace. Recovery depends on the type of birth, hormones, doctors’ recommendations, and much more.

Natural Childbirth

You can start playing sports after natural childbirth if:

  • At Least 8 Weeks Have Passed Since Childbirth;
  • Ended Postpartum Discharge;
  • Stitches Removed from Tears or Episiotomy;
  • The Gynecologist Authorized the Training.


You can start playing sports after a cesarean section if:

  • At Least Six Months Have Passed Since Childbirth;
  • The Scar Is Completely Healed (The Seam May Come Apart from Premature Exercise);
  • The Gynecologist Authorized the Training.

How Long Does the Belly Shrink After Childbirth?

Usually, after childbirth, the belly contracts for 4-6 weeks. The queen, which is usually the size of a small deck of cards, grows to the size of a watermelon in 9 months. That is why its decrease occurs gradually.

How Long Does It Take to Lose Weight After Childbirth?

The time for recovery is individual for each woman. Some can get back into shape in 12 weeks. Others take 16-20 weeks.

However, not every woman can begin the recovery period immediately after childbirth. Depending on the type of labor, it may take 4-8 weeks for everything to heal / Before starting any physical activity, we advise you to consult your doctor.

What Training Is Not Allowed After Childbirth?

The postpartum period is a vulnerable time for a woman’s body. Therefore, physical activity must be balanced and safe. There are a number of workouts that should not be done after childbirth:

  • Strength training with a barbell or kettlebells;
  • Jumping exercises;
  • Twisting and lifting the legs;
  • Martial arts;
  • Other exercises with stress on the joints, spine and rectus abdominis muscles.

Contraindications To Exercise After Childbirth

In addition to the above conditions, there are health contraindications. We do not recommend postpartum exercise for:

  • Muscle Pain;
  • Tiredness;
  • Diseases Of the Respiratory or Cardiovascular Systems;
  • Dizziness;
  • Nausea;
  • Diseases of the musculoskeletal system;
  • Infection or inflammation;
  • Elevated temperature;
  • Diseases of internal organs.

Before exercising after childbirth, we advise you to consult with your doctor. So, you will not harm your own health, and you will be sure of a positive result.

Step 1. Walk

Walking is one of the most optimal starting exercises. How walking immediately after childbirth can help:

  • Redistributes Blood Stasis and Fluid Accumulation in The Lower Extremities;
  • Improve Blood Circulation Throughout the Body, Reduce the Risk of Blood Clots;
  • Strengthens Muscles and Joints;
  • Will Start the Process of Burning Calories.

When To Start Walking?

It is worth starting to walk while you are still in the hospital. After giving birth naturally and without complications, you can even start walking on the day of birth. If you have had an epidural, you will need to wait until it expires. For caesarean or postpartum complications, it is best to see your doctor first.

How Long Does It Take to Walk?

For a start, it is optimal to make a couple of circles around the hospital department 2-3 times a day. If you are tired of walking, go back to the ward, do not overwork. After you are discharged, try to walk for 20 minutes a day, 4 times a week. After you feel an improvement in your body, you can gradually increase the walking time by 2 minutes.

Step 2: Preparing the Body for Training

Walking will be the first key to success during the postpartum period. But this is only the first step. To truly improve your fitness, you will need to do additional muscle strengthening exercises.

It is important first that you start the stretching routine before you start exercising. Luckily, you don’t have to wait 8 weeks to get started. There are safe postpartum stretching you can do at home.

What Is Sports Equipment Needed for Stretching?

For stretching, we recommend purchasing a yoga and fitness mat. It reduces stress on the knees, elbows and back, keeping the body warm and preventing the limbs from slipping. You can also use a fit ball for stretching. The equipment is soft, safe and suitable for all levels of athletic training.

Step 3. Other Types of Exercise During the Postpartum Period

Once you have strengthened your body by walking and partially regaining strength in your torso and pelvic floor, you will need to add other types of exercise to your routine. Before doing this, make sure you have permission from your doctor. Below are four different types of postpartum weight loss workouts.


Running is a great postpartum workout routine. This is one of the best options to improve cardiovascular endurance and strengthen your legs.

If you enjoy running, you can start your workout around the 8-week mark. Some women may take 12 weeks, so take your time if you’re not ready.

The best option for running is a treadmill. You can train with it in any weather and time of day. The treadmill reduces stress on joints and ligaments, which increases the safety of the exercise. In addition, the broad functionality of the simulator allows athletes of any level of physical fitness to training effectively.


Yoga is a very popular form of workout among new moms. You can do it anywhere. Yoga relaxes and relieves stress, develops flexibility, balance and strength in the body.

For a comfortable, safe and effective workout, we advise you to buy a yoga and fitness mat. You can also buy special sports accessories for classes. They diversify the exercises and allow you to regulate the load.


The third type of exercise is swimming. It has a positive effect on the cardiovascular and respiratory systems, improves posture and much more.

However, swimming has its drawbacks. Such training will not provide enough stress to strengthen bones and joints, which is important in the postpartum period. That is why swimming must be combined with other types of physical exercise.

Power Training

Exercises with weights are good for restoring shape after childbirth. This contributes to the effective development and strengthening of muscles. For such workouts, you can use kettlebells, dumbbells, or hip resistance bands. But try not to carry too heavyweight, as this can lead to injuries and complications.

Other Forms of Exercise

You don’t have to follow these exercises to lose weight. There are many other types of physical activity that may be right for you.

Recently, fitness classes with interval training have become popular among moms. These include HIIT training, cycling, dancing and boxing.

Step 4. Healthy Food and Sleep

Training is only half the battle. The body has experienced stress after pregnancy and childbirth. Therefore, proper nutrition and sleep will become essential elements to restore the former shape.


Try not to skip meals and eat regularly, especially if you are breastfeeding. Consume more vegetables and fruits, proteins and omega-3 fats. The latter can be found in fish or walnuts. It is better to avoid drinking juices, alcohol, soda, coffee.

Sleeping Mode

Sleep is the hardest part of the whole process. It is no secret to anyone that at first, after giving birth, you can forget about him. However, you need to find ways for the body to relieve stress during sleep and recover.

In order to somehow get some sleep, experts advise taking a nap when the child is asleep. Don’t be afraid to ask other people for help in order to free up time for relaxation. Sports activities have a beneficial effect on sleep patterns. This is an additional motivation for training.

It is difficult to regain shape after childbirth. The main thing is to support yourself and keep a positive attitude. Recover at your own pace by taking small steps. Even the smallest effort will have positive results and help you feel healthier, stronger, and more beautiful. Good luck!

About Zahid Shaukat

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