Healthy habits for new moms: 5 Exercises to lose baby weight safely

Healthy habits for new moms: 5 Exercises to lose baby weight safely

Being a new mom is an amazing experience, but it can also be a challenging one. For instance, finding the time and energy for yourself can feel impossible between constantly attending to your little one and trying to catch some sleep. Another top challenge many new mothers face is how to lose the baby weight gained during pregnancy. While it's natural for your body to change after giving birth, incorporating simple exercises into your routine can help you with healthy and sustainable postpartum weight loss.

Let's talk about creating an exercise routine that can help you counter post-pregnancy weight gain while feeling your best.

Understanding postpartum weight loss

Many women find that apart from promoting weight gain, pregnancy and childbirth often cause significant changes to their bodies, including muscle separation, pelvic floor weakening, and hormonal fluctuations. Therefore, while you must stay active to lose weight, it's crucial to approach postpartum weight loss with care and consideration for your body's recovery process. Remember, the goal of doing physical activity postpartum isn't to achieve rapid weight loss, but to heal your body and regain strength.

How do you establish a safe post-pregnancy exercise routine?

Losing weight after pregnancy is a popular goal for new moms. However, it’s essential to always consult with a healthcare professional before you start working out regularly, especially if you've had complications during pregnancy or childbirth. Your doctor can tell you which exercises are suited for your fitness level, as well as how much weight you should or can lose. They can also recommend a healthy diet to aid in gradual weight loss.

Once you get the green light to lose weight, you can begin doing low-impact exercises. These movements will help improve your strength and endurance but will be gentle on your joints. Then, as you get stronger, gradually increase the intensity of your workout routine. The key is to go at your own pace with your weight loss efforts.

Read also: How to find the right workout duration: A guide for women

5 Essential exercises to lose baby weight

Here are five generally safe and effective exercises you can do at home to burn those extra calories and beat the pregnancy weight gain:

1. Pelvic floor exercises (Kegels)

Kegels not only shave the extra fat off, but they are also a good exercise for postpartum women looking to strengthen their pelvic floor muscles, which may have weakened during pregnancy or childbirth.

Kegels are done by contracting your pelvic floor muscles as if trying to stop urinating. Hold for a few seconds, and then release. Repeat 10–15 times, doing several sets throughout the day.

2. Walking

Walking is a fantastic low-impact exercise perfect for new mothers trying to lose weight. During your daily walk, consider incorporating babywearing or bringing your baby along in a stroller or carrier; this adds a little resistance and allows for bonding time between you and your newborn.

Start with short walks (15–20 minutes) and gradually increase the distance or pace as you feel stronger. Note that the longer and brisker you walk, the more calories you burn, which translates into greater weight loss.

3. Bridging

Bridging exercises are great for regaining strength, stability, and function in your abdominal muscles and lower back. They can be invaluable in shaping your waist and getting rid of stubborn belly fat.

Begin bridging by lying on your back, with your knees bent and feet planted on the floor. Lift your hips about six inches off the ground, then squeeze your glutes. Hold for a few seconds. Slowly lower your back to the initial position. Repeat 10–15 times, doing two to three sets throughout the day.

4. Wall squats

Bodyweight exercises not only help you lose weight but also enable you to build strength and tone muscles without any equipment. Squats are particularly effective for targeting the lower body. Plus, they’re not as physically demanding as other bodyweight exercises, such as push-ups, leg raises, or side planks.

For wall squats, stand with your back against a wall and your feet shoulder-width apart. Slowly slide down the wall as if sitting down on a chair, keeping your core engaged and back straight. Hold for two to three seconds, then slide back up to the starting position. Start with shallow squats, but gradually deepen them as you get stronger.

5. Bird-dog

This exercise targets core muscles, stabilizes the spine, and improves balance. It also engages the glutes, shoulders, and back muscles, which can help improve posture and prevent back pain common in most women post-pregnancy.

First, get on all fours. Keep your hands shoulder-width apart and your knees hip-width apart. Extend one arm and the opposite leg out straight at the same time. Hold for a few seconds before returning to the initial position. Repeat on the other side. Keep your core engaged and your back flat while doing this exercise.

Lose postpartum weight without losing sight of your overall health

Losing weight after giving birth is a journey that requires self-compassion, patience, and perseverance. By consistently incorporating safe exercises into your daily routine, you can shed the extra pounds gained during pregnancy and even eventually return to your pre-pregnancy weight.

However, remember that every mother's journey is unique, so listen to your body and honor your needs along the way. Make sure that on top of regular exercise, you get enough sleep, stay hydrated, and eat nutrient-dense foods to keep your body healthy as you smash your weight loss goals.

Ready to get rid of the extra weight and take your fitness journey to the next level? Consider enrolling in an all women's gym such as RZone Fitness. We provide a supportive environment for women — including new moms — to exercise together, share experiences, and learn from qualified instructors. Book your FREE class today.