fitness tips for new moms

7 Fitness Tips for New Moms

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This week, Tess returns from some much needed fitness tips for new moms. It can feel impossible to get in a workout with a new baby- but it is so good for you once you’re ready. Here are some great practical tips! 

They’re finally here. That baby boy or baby girl has arrived, and now you’re officially a new mama, and you can’t wait to experience all this amazing journey will have to offer. From sleepless nights to sweet cuddles, there are a lot of beautiful and challenging times ahead. And one of those challenging times may be your fitness routine.

Having a baby can completely disrupt your usual routine. Those long runs after work and sweaty gym sessions seem like another life now that your bundle of joy is here. But if you’re looking to get back in the saddle and start getting fit again, there’s hope! Loads of new moms work exercise into their new routines, not only to look good but to feel good. Exercising is a great way to perform self-care after your child is born, and it’s important to take a little “you time” every now and then. If you’re looking to get back at it after baby, here are seven fitness tips for new moms!

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  1. Keep Things Simple At First

It’s easy to want to get right back to your pre-baby body, but running a 5k, doing heavy squats, and working out for hours isn’t going to happen right after the baby comes. You’ll have to work up to your previous fitness level and take into account your new schedule. So, keep things simple while you get your footing. If you’re a runner, just do 30 minutes on the treadmill (walking or running) to start things off. If you keep your workouts manageable and simple in the beginning, you’ll be able to stick to them and not get overwhelmed. 

Related read: The Complete Postpartum Recovery Plan

  1. Don’t Be Afraid to Try At-Home Workouts

Some people love the environment of the gym, others hate it. No matter what your preference is, after having your first child, it’s pretty tough to get to the gym. So, you might have to try some at-home, indoor exercise to kick things off. There are lots of options for this, from HIIT (high-intensity interval training) workouts to an indoor treadmill, doing home workouts will allow you to maximize your time and efficiency when you’re trying to get back to your pre-baby body. 

new mom workouts


  1. Explore New Workouts You Didn’t Do Before

Maybe you were only into lifting weights or really only enjoyed riding your electric bike outside, but now that your life has changed, it may be time to explore some alternative fitness options. Yoga, pilates, running, strength-training–-these are just some of the modes of fitness women across the world use to stay in shape. So, if your old workout habits were too time-consuming, or you need a little bit to work back up to your previous physical fitness, explore some alternatives and expand your workout horizons. 

Related read: 3 Safe Postpartum Exercises

  1. Get New Workout Gear

Who doesn’t love a little shopping spree? When you’re working out, it’s important to feel confident in your body. If you’re still rocking that same t-shirt from college and a ratty pair of shorts, it may be time to update your athletic wear. From monogrammed loungewear to a hot new pair of yoga pants, get some new fashions to encourage you to work out. When you look good, you feel good, and you deserve to have workout wear you absolutely love.

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  1. Plan Your Meals

Your diet can make or break your fitness routine. If you’re working out often, but eating loads of takeout and unhealthy fast food, you’re not likely to see much progress. We know how difficult it is to take care of a baby, a house, and yourself, but this hack of planning your meals may actually make things run a little smoother. By taking a few minutes each day to plan, you’ll be able to stay on track and provide you and your family with healthy meals. But don’t beat yourself up when things don’t always go as planned. If you need that takeout burrito on a Tuesday to get you through the week, go for it. 

Related read: 23 Postpartum Recovery Tips to Heal Faster

  1. Create a Routine For You & The Baby

Babies and busy mamas do better when there’s a schedule to follow. If you’re trying to make sure you can get a workout in, you’ll need a schedule to hold you accountable and keep things in line. Set up a schedule consisting of how many times a week you want to work out, how long for, and what type of exercise. Block out your day in 30-minute increments and see what you can get done. If your baby needs a lot of attention when they’re awake, try to get your workouts done during nap time. If he or she is a little more hands-off, see if they’ll be happy enough to watch you workout. Either way, be sure to stick to your schedule as much as possible and create a routine that works for you and your child. 


  1. Get Enough Sleep

This one may be tough but sleep is crucial for your body whether you’re working out or not! When you get enough rest, your mind is sharper and your body works better. If you’re sleeping enough (6-8 hours is recommended), you’ll be more likely to stick to your workout routine and meal planning. We know this one may be a long shot for some of you, but if your baby allows you to get some sleep (whenever it is) take advantage and make sure you’re getting enough! 

Related read: 12 Tips to Wake Up Earlier Without Feeling Tired

In all things, remember this: don’t be too hard on yourself. This is perhaps the most important tip for new moms. We know how hard it is to care for a new baby, work out, plan meals, and keep your life running somewhat normal. So, when things don’t go to plan, don’t sweat it. Remember that there’s always tomorrow, and you can get right back on the horse. Relish in the joy of having your little one here with you and give yourself some grace when you need it most. 

Are you a new mom? What type of exercise are you already doing or considering doing? We’d love to hear!

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