Returning to the Gym After Pregnancy? Follow These Helpful Guidelines

Returning To The Gym

If you’re like most new mothers, the idea of returning to the gym after pregnancy is probably pretty daunting.

After all, you’ve just been through nine months of physical changes and hormonal fluctuations- not to mention the sleep deprivation!

But don’t worry- with a little bit of preparation and planning, you can ease back into your workouts and start feeling like yourself again in no time.

In this article, we will discuss some helpful guidelines for returning to the gym after pregnancy.

Listen To Your Body

Listen To Your Body

First and foremost, it is important to listen to your body. Pregnancy and childbirth are physical challenges that put a lot of strain on your body.

So it is important to give yourself time to recover before jumping back into intense workouts.

Generally speaking, you should wait at least six weeks after delivery before returning to the gym- and even then, you should start slowly with low-impact activities and gradually increase your intensity level.

For example, if you were previously a runner, you might start by walking on the treadmill for a few weeks before adding in some light jogging.

Or, if you love lifting weights before pregnancy, you might start with some bodyweight exercises and lighter dumbbells before working your way back up to heavier weights.

Work Our Around Your Baby’s Schedule

If you’re breastfeeding, for example, it might be best to work out during the times when your baby is sleeping or napping.

This will help you avoid any potential issues with engorgement or leaking.

Therefore, it is important to be flexible with your workout schedule and be willing to adjust as needed.

Good parenting advice for busy new moms is to look into joining a gym that offers childcare, so you can bring your baby with you and still get in a good workout.

Also, don’t forget to pack plenty of snacks and a water bottle- you’ll need them.

If you are running short on time, there are plenty of great at home workouts that you can do with your baby in tow.

Choose The Right Workout Clothes

Choose The Right Workout Clothes

It is also important to choose the right workout clothes. After all, you want to be comfortable and supported while you’re working out not self-conscious about your postpartum body.

There are now many companies that offer stylish and functional workout clothes for new mothers.

For example, you might want to look into a sports bra with good support and coverage, or a pair of leggings with a high waistband that won’t slip down as you sweat.

You can also find workout clothes that are specifically designed to help with postpartum recoveries, such as compression leggings or a belly wrap.

Don’t Be Afraid To Ask For Help

Finally, don’t be afraid to ask for help. If you’re feeling overwhelmed or unsure about how to get started, reach out to a friend or family member who is already active in the gym.

They can offer advice and support as you ease back into your workout routine.

You can also consult with a personal trainer or your doctor to create a safe and effective workout plan that meets your individual needs.

Get A Good Supportive Bra

A good supportive bra is an important piece of equipment for any woman- but it becomes even more important after you’ve had a baby.

Your breasts will likely be larger and heavier than they were before, so you’ll need a bra that can provide ample support.

There are many different types of sports bras on the market, so it’s important to find one that fits well and provides the level of support that you need.

You might want to go for a fitting at a local lingerie store or department store, or you can measure yourself at home using a tape measure.

Get A Workout Partner

Workout Partner

Having a supportive workout partner- whether it’s your spouse, a friend, or even a fellow mom in the gym- can make all the difference when it comes to returning to the gym after pregnancy.

This person can help you stay motivated and accountable, and they can also provide a much-needed emotional support system.

So, if you’re feeling nervous about getting back into your workout routine, consider asking a friend or family member to join you at the gym.

In addition, there are many online communities and forums for new mothers that can provide support and advice.

These can be a great resource for finding workout partners, as well as tips and tricks for working out with a baby.

Try Deep Squatting

Deep squatting is a great way to restore mobility and strength in your legs after pregnancy and childbirth.

This exercise can also help improve your balance and coordination, and it’s a great way to relieve stress.

To do a deep squat, stand with your feet shoulder-width apart and lower your hips down into a squat position.

You might want to hold onto a chair or another piece of furniture for balance. Once you’re in the squat position, hold for 30 seconds to a minute, and then slowly stand back up. Repeat this exercise several times.

Take Your Time

Finally, it’s important to take your time when returning to the gym after pregnancy.

Don’t try to do too much too soon- remember, you’re just getting back into the swing of things. Start slow and gradually increase your intensity level as you feel more comfortable.

And, if you have any concerns or questions, be sure to talk to your doctor before starting a new workout routine.

Moreover, always listen to your body and give yourself time to recover after workouts.

Pushing yourself too hard can lead to injuries, so it’s important to take things slowly at first.

You will also notice that your energy levels are probably not what they used to be, so don’t be afraid to take breaks when you need them.

If you’re ever feeling pain or discomfort, stop your workout and consult a doctor.


Now that you know a few helpful guidelines for returning to the gym after pregnancy, you can start getting back into shape and feeling great!

Just remember to take your time, listen to your body, and choose workouts that are right for you. And, most importantly, don’t forget to have fun!

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