*Post updated March 2024
POSTPARTUM WORKOUT BASICS
As a Pre & Postnatal Fitness Specialist, one of the most frequently asked questions I get from postpartum moms is about how and when to start their postpartum workouts.
There is a TON of conflicting information out there about postpartum workouts, so it’s important to understand the basics.
But before we dive in, may I simply remind you that while we’re tempted to focus on what we think our bodies should be today, the Gospel reminds us that our hope isn’t in our flesh.
Instead, these bodies remind us that our hope is in Jesus alone — who willingly bore our sins, scarring his perfect body to give us life.
This hope gives us grateful hearts so we can steward the postpartum body we have today as a vessel for good work of motherhood.
With grateful hearts we can steward the postpartum body we have today as a vessel for the good work of motherhood.
RETRAIN YOUR CORE
A lot happens to your body when you become pregnant. Things move, stretch and expand to make room for that precious little bundle of joy.
SO MANY “experts” in the fitness industry are so concerned with making money that they ignore the fact that moms-especially pregnant or newly postpartum moms-need more than a “hardcore” boot camp to “get their bodies back.”
In fact, much of this “hardcore” training actually does MORE harm than good for many moms.
If you want to have a strong, healthy postpartum body proper postpartum training is a must!
Proper postpartum training begins with healing and rebuilding.
Specifically, I’m thinking about regaining strength, correcting any pelvic floor issues, and addressing abdominal separation.
The most overlooked issue is that of diastasis recti. Some degree of abdominal separation will always occur during pregnancy.
This is because everyone’s core muscles have to expand to give room for the baby to grow! In many cases, the separation will not be severe and if you take proper precautions it will heal naturally post-birth with no medical intervention.
However, in about 60% of pregnancies, the abdominal separation will be wider than 2 – 2.5 finger-widths apart and you will be considered to have diastasis recti during your pregnancy.
The good news is that in most cases, diastasis recti in pregnancy will heal naturally post-birth…IF you take the right steps and do the correct exercises to retrain your core!
The bad news is that many trainers aren’t aware of the correct exercises and don’t teach moms with diastasis recti the importance of exercising in a way that supports their postpartum body.
When I had my first son, I had NO idea how to figure out if I had diastasis recti, and nobody told me that there were everyday exercises and things in life that I should be avoiding (both while pregnant and then immediately postpartum).
Thankfully I was able to figure out how to test myself (and now I test all of my clients). After my second son was born, I now know what I should and shouldn’t be doing in terms of getting my body back.
REBUILD MUSCULAR STRENGTH
The most successful postpartum training plan incorporates a balance of activities including leisurely walks, some HIIT, plenty of stretching, proper core training, and also weight training.
I realize that carrying a baby around all day is a workout in and of itself, but if you really want to take your postpartum health to the next level, adding some strength training will be key.
You don’t have to spend hours in the gym (who has that time with a new baby anyway?!). All you need is to strength train 3 times a week for 30 minutes to rebuild your muscular strength.
As a new mom, your body needs maximum nutrition to recover from pregnancy, refuel after your workouts, and, if you’re breastfeeding, provide fuel for your baby.
PROPER POSTPARTUM NUTRITION
Proper postpartum workouts must always be fueled by proper postpartum nutrition.
I see far too many moms trying low-calorie, low-fat diets as they try to figure out how to lose the baby weight.
Diets don’t work.
In fact, many times, these types of diets make you gain more weight.
As a new mom, your body needs maximum nutrition to recover from pregnancy, refuel after your workouts, and, if you’re breastfeeding, provide fuel for your baby.
So immediately dropping your caloric intake to an unreasonable level isn’t healthy and may actually cause you to gain weight or do some long-term damage to your metabolism. You certainly don’t have to count calories (in fact, I prefer to focus on quality over quantity).
To give you an idea of what you need to sustain your baby while you are breastfeeding and safely lose fat, the National Women’s Health Information Center advises consuming at least 1,800 calories per day.
[Click here to learn how to adjust your macronutrient/nutrition and calorie intake if you’re breastfeeding.]
For a healthy baby AND momma, concentrate on well-balanced, healthy food choices that include foods rich in calcium, zinc, magnesium, vitamin B6, and folate.
Remember to focus on foods that keep your hunger, energy, and cravings balanced. If you do that, the caloric intake will take care of itself.
The Lord will use this postpartum period for your good and His glory.
FINAL THOUGHTS
Remember this as you determine when and how to start your postpartum workout.
Don’t get caught up in silly wraps or “magic” pills. It’s tempting to set unrealistic goals and then get frustrated when we aren’t where we “should” be.
As you examine your stretch marks, loose skin and a postpartum body that you may not recognize, remember that it was home a precious gift of life.
Although every new mom is eager to look like her old self again, one of the most important things to remember is to be patient with yourself and trust that the Lord will use this postpartum period for your good and His glory.
In the comments below, share your exercise and nutrition experiences as a new mom. What did you expect? What was reality? How did God show up?
Kate Horney is a Certified Revelation Wellness Instructor and a Pre & Postnatal Fitness Specialist with a degree in Exercise Science. She’s a busy mom of two boys who has a passion to give women the tools needed to reach their fitness, health, energy, nutrition, and training goals. As a Fitness Teacher, Gospel Preacher, Kate has had the privilege of helping thousands of women transform their bodies… but even greater than that is the privilege of seeing Christ transform their hearts.
Connect with Kate on her blog and on social media on Instagram and Facebook.
3 Responses
One thing few people seem to realize is that you shouldn’t lose weight while you are breastfeeding because it releases toxic trans fatty acids into breast milk.
Shouldn’t lose weight I mean!