Embracing the Mom Bod: Top Exercise Tips for New Moms

Hello there new mama, and congrats on your little one! As a new mom, you’re undoubtedly immersed in the beautiful chaos of motherhood. Amidst the sleepless nights and countless diaper changes, finding time for yourself can seem like an impossible task. However, maintaining an active lifestyle is not only beneficial for your physical health but also crucial for your mental well-being. In this guide, we’ll explore practical and achievable tips to help you ease back into activity. Whether you’re ready to lose that pregnancy weight, or you’re just seeking to ease into exercise to help your mental well-being, know that you are in the right place, and you’re in good company. So let’s dive in!

1. Start Slow, Embrace Progress

Embracing the role of a new mom means recognizing that your body has just undergone a tremendous transformation. Give yourself the grace to start slow and ease back into physical activity. If you were running marathons before pregnancy, realize that you might not be able to just jump right back in where you left off. Begin with gentle exercises, such as walking or postpartum yoga, to rebuild your strength gradually. As you gain confidence and stamina, you can gradually increase the intensity and duration of your workouts.

2. Incorporate Baby-Friendly Workouts

One of the most effective ways to stay active as a new mom is to include your little one in your workouts. If you enjoy running, invest in a stroller designed for jogging or walking, allowing you to enjoy outdoor activities while spending quality time with your baby. You can check out my post on the top-rated jogging strollers here. There are also numerous baby-and-me workout classes available, ranging from yoga to dance, which not only help you stay fit but also foster a strong bond with your infant.

3. Prioritize Short, High-Intensity Workouts

Time is a precious commodity for new moms. Short, high-intensity workouts can be incredibly effective in burning calories and boosting your energy levels. Focus on exercises that engage multiple muscle groups, such as squats, lunges, and planks. For me, I used the Pelaton App primarily focused on strength training, as many of the workouts are only 20 minutes, and I knew it was something I could commit to each day. A shorter workout can be easily incorporated into your daily routine and require minimal time commitment.

4. Make it Easy

Focus on exercises that don’t require a lot of equipment. Many great exercises can be done with just a few light weights and a yoga mat! You can learn more about the essentials for your mommy home gym here. But don’t worry about not having access to a gym or the hassle of getting out of the house to the yoga studio. Just grab your yoga mat, turn on YouTube, and start your 20-minute yoga flow right at home! A quick and simple workout that you can do regularly is much better than a complicated workout that you never get done.

4. Establish a Realistic Routine

Creating a realistic routine is essential for maintaining an active lifestyle as a new mom. Understand that your schedule may not mirror your pre-baby routine, and that’s perfectly okay. Identify pockets of time during the day when you can squeeze in a quick workout. Whether it’s during nap time or while your little one plays, finding these windows of opportunity will help you establish a consistent routine. For me, I found it best to do in the morning. Our morning schedule typically looked like- wake up, feed the baby, change diaper, workout, play with baby, naptime for baby, and get ready for the day while baby napped. For the first 6 months I would just roll out my yoga mat and grab a few weights right in the bedroom while the little one stayed on the bed and played with his toes or toys. It was easy, minimal prep, and again, an easy routine which made me more likely to do it each day.

5. Consistency is Key

As you make exercise a priority in your life, the key is to do it regularly. Again, I recommend shorter workouts, because that is something you will be able to find time for each day. Make sure that you are carving time for exercise, as it will help with your emotional health. The more frequently you do it, the more it will become a habit and part of your daily routine.

6. Mix It Up to Stay Motivated

Monotony can be a motivation killer. Keep things interesting by incorporating a variety of workouts into your routine. From cardio and strength training to flexibility exercises, diversity not only prevents boredom but also ensures that you’re targeting different muscle groups for a well-rounded fitness approach. You might try classes if you need to get out of the house. If staying in is more realistic for you, look at different strength training classes, yoga, pilates, or HIIT workouts on Youtube. Find what you enjoy, because exercise should be fun.

7. Set Realistic Goals

Setting realistic fitness goals is crucial for success. Be mindful of your current physical condition and adjust your expectations accordingly. Celebrate small victories, whether it’s completing a short workout or reaching a specific fitness milestone. Gradual progress is still progress, and every step counts. Don’t be so worried about numbers, like getting down to pre-baby weight. It’s also important to realize, your body has gone through a tremendous adjustment, and it may never be the same as it was before baby. Learn to love your body, and embrace the changes. Focus on becoming stronger and feeling healthy.

8. Stay Connected with Other Moms

Connecting with other moms who share similar goals can be incredibly motivating. Join local mom groups or online communities where you can exchange tips, experiences, and encouragement. Having a support network of women who understand the challenges of postpartum fitness can provide valuable insights and inspiration. Try looking on Facebook for mommy walking groups, or perhaps your local library might have a tiny tots yoga where you can meet other moms and kids, while also enjoying a nice workout.

9. Listen to Your Body

Finally, and most importantly, listen to your body. Pay attention to how you feel during and after workouts. If you experience pain or discomfort, it’s essential to address it rather than pushing through. Consult with your healthcare provider if you have any concerns about your postpartum fitness routine, ensuring that you’re making choices that align with your overall well-being.

Conclusion

As a new mom, staying active is not just about fitting into pre-pregnancy jeans; it’s about nurturing your physical and mental health during this transformative period. By embracing a gradual and realistic approach, incorporating baby-friendly workouts, and prioritizing self-care, you can create a sustainable and enjoyable fitness routine that enhances your overall well-being. Remember, you’re not just a mom – you’re a resilient, strong individual deserving of a healthy and active lifestyle.