Fitness after baby: 5 ways to slowly get your post-baby groove back


Mom and baby stretching

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What’s your baby weight plan? If you think you’ll jump right into those pre-pregnancy sweat sessions, trust me, it won’t happen so easily. As a dietitian and fitness professional, I had all these plans for getting back into my “routine” as early as four weeks post-baby. However, when you aren’t sleeping your usual hours and you’ve got other priorities, focusing on your post-baby figure isn’t easy. As I experience this first-hand, I’ve realized that a little motivation couldn’t hurt.

Here are five tips to slowly get your groove back from someone who has been there:

1. Workout attire

Does anything fit anymore? You’re not pregnant anymore yet you look like you still are so how to solve that “I only want to wear PJs and stay in bed” feeling? Invest in workout wear that excites you! Lots of brands offer maternity friendly options (Athleta, FitBump, and Me2Roo to name a few) to make you look and feel good. Fabletics has an amazing VIP membership where you get an outfit sent to you monthly. You just pick a whole look, your sizes, and it gets shipped to you (takes the thinking out!).

2. Track your progress

Whether you have 20 minutes, 30 minutes or one hour, recording your progress is helpful. Sometimes knowing how many calories you’ve burned or the fact that you managed to “get moving” five times in a week will certainly motivate you to continue. The MyBasis tracker captures heart rate activity, motion, calories expended, sleep stages, perspiration and temperature. If you’re experiencing postpartum night sweats, perhaps you’ll be curious about the perspiration analytics.

3. Mommy & me time

If your schedule doesn’t allow for you to be away from your baby, have no fear – you can still plan for a power walk and take your baby with you. Brands such as Britax created an “active” friendly stroller option (I have the B-Agile) where you can jog, walk or stroll with your baby comfortably. Finding a good stroller is essential if you plan to be active outdoors.

4. Fitness indoors

If you’re not up for leaving the house or if the weather is not conducive and yet you need indoor motivation, there are a variety of sites that offer streaming content. Booya Fitness, a leader in online boutique fitness content, has partnered with popular boutique brands to bring fun, trend-setting workouts to your living room. You can choose from yoga, pilates, barre, strength, and cardio. The workouts last approximately 30-35 minutes. The company is working on workout plan packages including a “post baby plan” so stay tuned!

5. Drink your fluids

Staying hydrated is super important postpartum. Not only does it contribute towards taking care of yourself but is also important for breast feeding. The first few weeks post baby are a blur with doctor’s appointments and lifestyle transitions so I suggest keeping a water bottle at your side. The Bubi bottle is a compact (fold-up and throw into any bag or hook onto your stroller – including a diaper bag) user-friendly water bottle.

So as you can see, there’s a few ways to get yourself started on the path to feeling and looking good – slowly and steadily. The key is knowing that there are a lot of resources to assist along the way.

Anita Mirchandani is a practicing registered dietitian and maintains current fitness certifications in indoor cycling, kickboxing, group exercise and personal training. In 2012, Anita co-founded FitMapped, a platform to help users find fitness and connect with fellow enthusiasts. To learn more about Anita, visit Anitamirchandani.com.