One of the most significant changes after pregnancy is weight gain. Although you lose a lot of this weight immediately following birth and in a few weeks afterward, it can be challenging to get rid of the last bit of extra weight and regain your pre-pregnancy body.

How to Get Back Into Shape After Having Children

It can take six months to a year to lose all of this weight, so don’t worry about trying to ‘bounce back’ very quickly. If you want to learn how to lose your extra post-pregnancy weight gradually and healthily, then follow these simple tips.

Start with walking

A few days after childbirth (or more prolonged if you had a more complicated birth or C-section), you may feel ready to try some light exercise such as short walks. This will help you get used to exercising again without putting too much strain on your body as it continues to heal. Over time, when you feel ready, you can go for long walks and start burning more calories.

Once you’re comfortable walking, you may want to start taking part in sports. This will increase the intensity of your exercise and help you burn more calories. A good sport to try would be volleyball, as this is fast-paced and involves a lot of aerobic exercises. To get the most out of this sport, you should try out the best volleyball shoes for women to optimize your performance and practice with training equipment at home.

Try Kegel exercises

After childbirth, your pelvic floor muscles can be stretched and weakened, and this can cause incontinence issues and a lack of core strength. This is why you should try to strengthen these muscles once you’ve started to recover. Kegel exercises are recommended for strengthening the pelvic floor muscles, and for strengthening your core, you can try belly breathing and pelvic tilts. 


If you can breastfeed, this can be great for both your baby and your weight loss journey. Breastfeeding can help the uterus shrink back to its normal size faster and help you burn more calories, which will help you lose weight more quickly. Breastfeeding can burn between 200 and 500 calories per day, which can be a massive help when trying to lose weight. 

Ask for help

As a new mother, you may feel nervous about letting other people help you look after your baby, but you won’t have any time for self-care and relaxation if you try to do everything yourself. So, if you’re trying to exercise but can’t seem to fit it into your busy schedule, you should consider asking for help from friends and family so that you have the time you need.

Getting Back Into Shape After Having Children

Many new mothers are concerned about getting back into shape after having children, but remember that this process can take a lot of time and shouldn’t be rushed. Start building up your strength slowly as you recover, and as long as your exercise routine is consistent, you’ll see some clear results.

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