What Is The Best Post-Partum Fitness Routine For New Moms?

Trifocus Fitness Academy - fitness routine
Personal/Fitness Training Blog

Getting yourself back into shape, after you have a baby, and restarting your fitness routine is not as difficult as you may think. Research shows that beginning a regular exercise programme soon after you give birth is not only good for your overall health but may also assist with reducing the risk of postpartum depression.

Every pregnancy and delivery are different, so check with your doctor before engaging in any workout program after giving birth. If you experience any heavy bleeding, excessive soreness, headaches, or other unusual symptoms during or right after exercising, stop immediately and call your doctor for advice.

To get back into a postpartum fitness routine, new mothers should always be realistic as well as patient. It took approximately 40 weeks in order to form the pregnant body so it could take nearly as long to return fully to your pre-pregnancy self.  No matter if your labour is quick, long, or surgical, the body undergoes a huge transformation to expel a baby.

Postpartum fitness routines will likely be an entirely different ball game than what you anticipated. Even the best-intentioned new moms may find that their fitness takes a backseat when they have a new little one in the house.


Walking may not conjure up visions a fitness regime however it is one of the simplest ways for you to ease into a fitness routine after you give birth.

Start with a simple stroll. Ultimately you’ll work your way up to a pumped-up power walk however a gentle walk can nonetheless do wonders for you and your body, especially in the early stages. Taking baby along in a front pack will add extra weight which can assist with increasing the benefits.

For a change, try walking backward or walking in a zigzag pattern in order to help keep your muscles guessing. You should not incorporate baby in this activity until you’ve mastered it and you are confident of your balance.

Trifocus Fitness Academy - fitness routine

Deep Belly Breathing With Abdominal Contraction

This exercise is so easy that you can do it an hour after giving birth. It assists with relaxing muscles. In addition, it starts the process of strengthening as well as toning your abs and belly.

Sit upright and then breathe deeply. Draw air from the diaphragm upward. Contract and then hold your abs tight while inhaling. Relax while exhaling. Slowly increase the amount of time you can contract as well as hold your abs.

Kneeling Pelvic Tilts

This exercise assists with toning your tummy. Strengthening your abs can also alleviate back pain.

Begin on all fours Your toes must be touching the floor behind you with your arms straight down from your shoulder line. Your palms must touch the floor. Your back needs to be relaxed and straight, not curved or arched. As you breathe in deeply, pull your buttocks forward. Tilt your pelvis and rotate your pubic bone upward. Hold for a count of three breaths and then release.

Contact Trifocus Fitness Academy

If you want to develop other exercise routines such as this one then you need to do our Personal Training Diploma. For more information, please follow this link.

Trifocus Fitness Academy- Personal Trainer