Exercises for Moms: How to Get Your Body Back

As a new mom, no doubt you’re thrilled with the arrival of your little “bundle of joy.”

What you may not be as thrilled with is the way your postpartum body looks. In fact, 66% of women struggle with negative body image after they become mothers.

Aside from watching your diet and trying to get enough rest, what else can you do to take back control of your body? Here are some exercises for moms that will get you on the right track.

1. Start With Walking

Walking may not seem like a true workout, but it’s the perfect way to ease back into a fitness routine. After all, your body went through an incredible amount of stress in the past nine months!

As soon as your doctor okays it, start with some easy strolls around the neighborhood. Bring your baby along in the stroller or a front pack and enjoy the fresh air together. Bonus: This is also a terrific way to fight postpartum depression.

As you get stronger, increase the length and speed of your walks. Try to reach the goal of 30-minute walks five days a week, even if you have to break it into three 10-minute sessions.

2. Wall Planks & Push-Ups

To firm up your upper body without placing too much stress on your core, try some wall exercises. Place your feet about two feet from the wall and lean forward, bracing your forearms against the wall. Keep your spine straight and alternate between static planks (holding the position steady) or other plank variations and “push-ups” against the wall.

While you’re firming up your arms and upper body, you may notice your breasts have sagged or changed shape during the pregnancy. If so, you might consider breast augmentation by Dr. Savalia to get that “perky” look back.

3. Cat-Cow Yoga Stretch

Get on all-fours on a yoga mat with your knees hip-width apart and your shoulders directly above your hands. Start with the “cat” position” by arching your back up and drawing your belly button to your spine. Allow your head to drop forward and stretch out your neck.

Next, arch your back downward and release a deep breath, pressing your navel towards the ground. Lift your head and glance up at the ceiling to complete the “cow” stretch through your spine. This is a terrific way to start tightening your core muscles again without anything too intense.

4. Pelvic Tilts

To help get that flat belly back, you need to strengthen and tighten those abdominal muscles that stretched to accommodate your baby. Lie on your back with your knees bent and your feet and low back flat on the floor.

Take a deep breath and fill your tummy with air, letting the muscles completely relax. Then let out a slow breath and gently tilt your pelvis up, activating your abdominal and core muscles.

This is a very small movement that can make a big difference in your post-baby workouts!

Try These Exercises for Moms Today

Although you’re focusing most of your time and attention on your baby, mom fitness and health is important too. Carve out some time in your busy schedule for these exercises for moms and you’ll start feeling like your “old self” again!

Looking for more advice on mom workout routines, exercises for new moms, or everything else related to mom life? Keep browsing our blog for other helpful tips!