How to Get Your Body Back After Pregnancy | Postpartum Body Transformation Guide
Pregnancy is a beautiful decision made with love by people who want to start a family. But because it’s such a unique process, it can also be a bumpy road. As women, we all experience pregnancy in our bodies differently. And after giving birth, the postpartum body is an important part of the process that should be talked about.
We at Bright Side want to give you useful tips to get your body back after pregnancy. We found some interesting advice to help you get back on track and, most of all, accept and learn to embrace your postpartum shape.
1. Set realistic goals and listen to your postpartum body.
The first step in this postpartum transformation guide is to listen to your body; accept and embrace this new version of you. The transformation comes from within, and before you start thinking about a physical transformation, we recommend you first transform your mind with positive thinking.
Model Ashley Graham has been outspoken about bodies after pregnancy. She has been honest about her pregnancy process, talking about the good and the not-so-good. If her approach to her postpartum body has taught us anything, it’s that we all need to remember that our bodies are beautiful in their true form, and we must normalize all shapes at every stage of life.
Before talking about getting back in shape after pregnancy, it’s essential to set realistic goals. The length of the process depends on each individual body. Some women can get back in shape in 12 weeks, while others can take 16 to 20 weeks.
Several factors affect these results, including the healing time from childbirth. Our advice when getting in shape after having a baby is to take it easy the first few weeks after delivery and not start any exercise regimen without first talking to your doctor.
2. Walk to get back in shape after having a baby.
On this quest to achieve a better body after having a baby, you will literally start by taking a few steps. Walking is one of the most effective activities to improve your postpartum shape. During postpartum, blood and fluids accumulate in the lower legs, and walking can help redistribute those fluids. It also improves circulation, strengthens muscles, and burns calories.
If you’d like clearer instructions on how to bounce back after pregnancy by walking, try this once you’re comfortable walking independently.
Build your walking schedule by breaking it up into smaller routines that gradually build up. Your daily goal will be to walk a total of 20 minutes. You can have:
- 2 sets of 10 minutes
- 3 sets of 7 minutes
- 1 series of 20 minutes in total
3. Get fit after pregnancy by working your core in the first weeks.
Try Kegel exercises to train your core instead of abs, especially during the first few weeks postpartum. These are good for postpartum belly progress, regaining core functionality, and will help you prevent future back pain.
Postpartum body training with Kegel exercises involves contracting and relaxing the pelvic floor muscles. To do this, relax your body, squeeze as if you were trying to stop the flow of urine, hold for about 5 seconds, and then relax.
To continue body shaping after pregnancy, once you’ve done these Kegel exercises, add abdominal breathing. You will breathe deeply, letting your belly expand and your pelvic floor relax. Then exhale, drawing your navel in and your pelvic floor up.
4. Vitamins are key to getting back into shape after a baby.
Nutrients are an essential part of snapping back after pregnancy. Vitamins are not only good for you if you’re breastfeeding; they can also help you restore nutrients. Taking iron and vitamin C supplements for the skin is commonly recommended for all bodies after pregnancy. But, as always, consult your doctor before taking any kind of vitamin.
5. Retinoid creams are a good ally during postpartum body transformations.
One of the most visible body changes after giving birth is the skin, especially the belly area, which commonly develops stretch marks and sometimes dark purple or pink lines. Retinoid creams are a good option if you want to minimize these stretch marks since they are derivatives of vitamin A. With constant use and as long as the stretch marks haven’t faded white, it is possible to see results.
6. Gradual workouts will help you bounce back after pregnancy.
Once you reach 6 weeks postpartum and your doctor tells you that everything is healing properly, it’s time to start adding other forms of exercise and keep up the process of getting into shape after having a baby. But don’t expect HIIT workout routines to get you fit after pregnancy. It is safer to start slowly and gradually.
7. Yoga to get fit after pregnancy
For a postpartum body transformation inside and out, try yoga. This is a good form of exercise to get back in shape after a baby. It will help you feel more relaxed and help build up your stamina. Practicing yoga can improve balance and coordination and is excellent for relieving stress.
8. How to get in shape after having a baby by swimming
Another great exercise that will help you get your body back after having a baby is swimming. Practicing it can help you improve cardiovascular endurance and muscle tone, plus it’s gentle on the joints. Mixing swimming with an exercise routine that also improves bone strength is highly recommended. Combining swimming with yoga is a good idea if you want to have a better body after a baby.
9. The last but not least step for postpartum transformation is your diet.
An essential step in getting your body back after pregnancy is your diet. You must make sure you’re eating enough calories per day and, more importantly, that those calories are nutrient-dense. Focus on eating good portions of fruit, vegetables, protein, and Omega-3 fats. And as always, do not hesitate to visit your dietician to get a diet tailored to your needs.
As a reminder, don’t forget that each body is different. For some of us, it can take longer to get back in shape after pregnancy. But this is your own path. Accept every moment of the process and embrace every change in your body.
Do you have any more tips on how to get back into shape after pregnancy? Share it with us in the comments!