Postpartum Weight Loss Exercises: A Safe And Effective Guide
Losing weight after pregnancy can feel overwhelming, but the right postpartum fitness program, workout routine, and weight loss exercises can help you regain strength, boost energy, and support overall well-being. Before jumping into a fitness routine, it's important to understand what postpartum recovery entails and how exercise can benefit your body and mind.
What Is Postpartum?
Postpartum [2] refers to the period after childbirth when a mother’s body undergoes significant physical, hormonal, and emotional changes. This phase typically lasts six weeks to a year, depending on individual recovery. During this time, women may experience fatigue, hormonal shifts, and abdominal weakness, making rest and a gradual return to exercise essential. A well-structured postpartum fitness program can support recovery by focusing on core strength, pelvic floor stability, and overall well-being, helping new mothers regain their strength safely and effectively.
Benefits Of Exercise In Postpartum
Engaging in postnatal exercise offers numerous benefits, including:
- Faster recovery – Strengthens muscles stretched during pregnancy and labor.
- Increased energy levels – Helps combat postpartum fatigue.
- Improved mental health – Reduces stress, anxiety, and postpartum depression.
- Weight management – Aids in burning calories and rebuilding muscle tone.
- Stronger core and pelvic floor – Reduces the risk of diastasis recti and incontinence.
- Better sleep – Enhances sleep quality by regulating stress hormones.
- Enhanced circulation – Supports overall cardiovascular health.
9 Postnatal Exercise Guidelines
To ensure a safe, healthy, and effective return to fitness, follow these postnatal exercise guidelines:
- Get Medical Clearance – Consult your doctor before resuming physical activity, especially if you have a C-section or complications.
- Start Slow – Begin with gentle movements like deep breathing, pelvic tilts, and walking.
- Focus on Core and Pelvic Floor – Incorporate kegel exercises and postpartum-safe ab workouts to rebuild strength.
- Prioritize Posture – Maintain proper alignment to avoid back and neck strain.
- Stay Hydrated – Drink plenty of water, especially if you are breastfeeding.
- Listen to Your Body – Avoid high-impact exercises if you feel discomfort or pain.
- Gradually Increase Intensity – Transition from light exercises to strength training and low-impact cardio.
- Incorporate Baby-Friendly Workouts – Try stroller walks or baby-wearing workouts for added bonding time.
- Be Patient and Kind to Yourself – Postpartum recovery is a journey; focus on progress, not perfection.
Dr. Rachel Goldman, a licensed psychologist specializing in health and wellness, highlights the importance of mental well-being in postpartum fitness. She states, “Exercise not only supports physical recovery but also plays a crucial role in reducing postpartum anxiety and depression. New moms should focus on movement that feels good rather than aiming for quick weight loss.”
Best Postpartum Weight Loss Exercises
Here are some effective and safe exercises for postpartum weight loss [1] from the Postpartum fitness program:
1. Walking
A simple, low-impact way to get moving, walking helps improve circulation, energy levels, and calorie burn.
2. Pelvic Tilts
Great for core strengthening, pelvic tilts help with pelvic floor exercises, improve posture, and reduce lower back pain.
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands around your belly. Engage your core and tilt your pelvis backward to flatten your back as you feel a tightness on your abdominal and buttocks muscles.
Hold the position for a couple of seconds. Relax to relax to the starting position and repeat the movements with 5 repetitions.
3. Bird Dog
Strengthens pelvic floor muscles to prevent incontinence and support core stability.
Begin in a 4-point position, with your hands underneath your shoulders and your knees underneath your hips. Contract your abdominal area. Take a deep breath and lift one arm to align with your shoulder as you extend your opposite leg behind your body.
Keep your hips and shoulders parallel to the floor. Exhale to return to the center, bringing your elbow towards your bent knee and rounding out your low back as you slowly drop your head towards your chest. Repeat the movement.
4. Glute Bridges
Activates the glutes and core while improving hip stability and lower body strength.
Lie on the floor with your knees bent and your feet flat, relaxing your upper body. Place your arms on the sides, fingers flexed toward the heels. Contract your abdominal area, inhale then push from your heels to lift your hips, squeezing your glutes at the end position.
Hold this position for several deep belly breaths, in through your nose and out through your mouth
5. Bodyweight Squats
A full-body move that tones the legs and core without putting too much weight or pressure on the joints.
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your hips. Engage your core. Bend your knees and hinge through your hips to move into a low squat position.
Keep your knees behind your toes. Raise back up to an upright standing position, squeezing your glutes at the top position. Repeat the movement with 10 repetitions.
6. Knee Push-ups
Strengthens the upper body while engaging the core, making it a great postnatal exercise.
Begin in a 4-point position with your arms beneath your shoulders and your knees under your hips, maintaining good alignment with your head, shoulders, and hips. Move your hands forward to increase the angle of your body.
Tighten your abdominal muscles and bend your elbows to lower your upper body towards the floor. Raise back up to return to the starting position and repeat the movement with 10 repetitions.
7. Downward Dog
Enhances flexibility, core strength, and relaxation through regular exercise, controlled movements, and deep breathing.
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Tighten your abdominal muscles, push back with your arms, and straighten your legs as you lift your hips toward the ceiling.
Hold the position for several deep belly breaths, in through your nose and out through your mouth.
Final Thoughts
Postpartum weight gain and loss is a gradual process that requires patience, self-care, and consistency. A well-structured Postpartum Fitness Program can support new moms in regaining their strength, boosting confidence, and improving overall well-being. Focusing on safe and effective postpartum weight loss exercises ensures a gentle yet effective approach to recovery. Always listen to your body and consult with a healthcare provider to ensure you’re exercising safely.
Stretching for Fat Loss isn’t just about flexibility—it’s a game-changer for boosting metabolism and shedding unwanted pounds! Incorporate these moves into your routine and feel the difference. Ready to get started? Let’s stretch, burn, and transform!
FAQ’s
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
