Postnatal Fitness

Stronger For Your Baby: Your Guide to Postnatal Fitness

You’ve just brought a tiny human into the world—amazing! Now what? Between diapers, sleepless nights, and adjusting to a new routine, it’s easy to forget about yourself. But here’s the thing: postnatal fitness isn’t just about “getting your body back”—it’s about rebuilding strength, boosting confidence, and feeling like you again.

Let’s break it down.

Why Start Postnatal Fitness?

• Rebuilds Core Strength: Pregnancy stretches your abdominal muscles. Postnatal exercises help restore core stability and reduce issues like back pain or diastasis recti.

• Boosts Energy Levels: Gentle movement can fight fatigue (even after a 3 a.m. feed).

• Improves Mood: Exercise helps release endorphins to combat baby blues or postpartum anxiety.

• Supports Recovery: A smart fitness routine helps your body recover faster and more completely.

• You-Time: Carving out even 20 minutes can help you recharge and reconnect with yourself.

What Kind of Workouts Work Best?

Postnatal workouts are all about smart, safe movement. Start slow and build up with these options:

• Pelvic Floor Exercises (Kegels): The foundation of postnatal recovery.

• Walking: Easy, low impact, and baby-friendly.

• Core Rebuilding: Focus on gentle abdominal exercises designed for diastasis recti healing.

• Postnatal Yoga or Pilates: Improves flexibility, posture, and balance.

• Light Strength Training: Rebuilds strength to carry your baby—and everything else.

Tips to Keep It Safe and Simple

• Get clearance from your doctor before starting.

• Listen to your body—it’s been through a lot!

• Focus on posture and alignment.

• Avoid high-impact moves until your core and pelvic floor are strong again.

• Don’t compare your journey—every body heals differently.

Make It Work For You

• Try “mom & baby” workouts for bonding time.

• Break workouts into short, manageable chunks throughout the day.

• Celebrate small wins—10 minutes is still progress.

• Join a postnatal class (virtual or in-person) for support and structure.

Final Thoughts

Postnatal fitness isn’t a race—it’s a rebuilding process. Whether you’re easing back in with stretches or powering through a short strength circuit, each step is a reminder of how strong you already are.

Take it slow, be kind to yourself, and enjoy the journey back to strength, balance, and confidence—one squat (and baby cuddle) at a time.