Getting Back to Fitness After Baby: Tips to Ease Into Exercise

11 August 2025

Congratulations, mama! You’ve just done one of the most incredible things a human body can do—bringing life into the world. Whether this is your first baby or your fifth, your body has worked overtime, and now you're thinking about reconnecting with it in a new way—through fitness.

But let’s be real for a second. Between sleepless nights, diaper changes, and trying to figure out how to eat a meal without reheating it three times, getting back into exercise can feel... well, overwhelming.

If you're wondering how to get back into fitness after baby without feeling like you're running a marathon just by picking up a dumbbell, you're in the right place. This post will walk you through everything you need to know—with honesty, empathy, and a dash of tough love.

The Postpartum Reality Check

Before we talk squats and planks, let’s set the record straight: your body has changed. That doesn’t mean it’s worse, broken, or less than. It’s just different now. And that’s ok. Actually, it’s more than ok—it’s remarkable.

Whether your delivery was vaginal or via C-section, your body needs time to heal and you deserve to honor that process. The common narrative that you should "bounce back" within weeks? Let’s throw that in the trash where it belongs.

So, When Can You Start Exercising?

The general guideline is to wait six weeks postpartum (or 8 weeks after a C-section) before jumping back into any structured workouts. But let’s be clear: every body is different. Some moms may feel ready after six weeks, while others need more time. And that’s perfectly fine.

Always check in with your doctor or midwife first. They can assess how your body is healing and clear you for physical activity.

Baby Steps: Starting Slow and Steady

Trying to jump into intense workouts right away is like trying to run before you’ve even learned to crawl. Instead, think of getting back to fitness like rebuilding a foundation brick by brick.

1. Start with Breathwork and Core Engagement

Your core took a serious hit during pregnancy. Even if it doesn’t feel like it, the internal muscles—especially your deep core and pelvic floor—got stretched and weakened.

Before crunches or full-body workouts, start with intentional breathing exercises, like diaphragmatic breathing, to reconnect with those muscles.

Try this:
- Lie flat on your back or sit upright
- Place one hand on your chest, the other on your belly
- Breathe in through your nose and feel only your belly rise
- Exhale through pursed lips and gently draw your belly button in toward your spine
- Repeat for a few minutes daily

2. Gentle Movement Matters

Walking is seriously underrated. A daily walk with the stroller is a great way to get moving without overdoing it. It's low-impact, clears your head, and gets your body back into rhythm. Win-win-win.

Even 10 to 15 minutes around the block can make a difference. And as you build stamina, increase your pace or duration gradually.

Listen to Your Body (Like, Actually Listen)

The urge to “go hard or go home” is tempting. But if your body’s whispering “not today,” please listen.

Signs you might be pushing too hard:
- Bleeding increases after activity
- Pain or pressure in your pelvis
- Leaking urine or feeling like things might "fall out" down there
- Exhaustion that lasts beyond a workout session

These aren’t signs of weakness. They’re signs you need to take a step back and focus more on healing.

Create a Realistic Fitness Routine

Spoiler alert: it won’t look like your old routine. But that doesn’t mean it can’t work for you now.

3. Set Tiny, Achievable Goals

Forget hour-long gym sessions (for now). Aim for small, consistent wins. Maybe it's 10 minutes of stretching before baby wakes up. Or a quick strength circuit during nap time.

Some ideas:
- 3 rounds of bodyweight squats, push-ups (on knees is fine!), and lunges
- Yoga or mobility videos on YouTube
- Dancing in your living room while wearing baby in a carrier

Whatever it is, keep your goals so small they’re almost laughable. Why? Because small wins build confidence, and confidence builds momentum.

4. Schedule Workouts (But Be Flexible)

Let’s be honest—planning anything with a newborn is like trying to catch a cloud. But penciling in a rough time for your workouts, even if it’s “sometime after the second nap,” helps build a habit.

At the same time, grace is your best friend. If life happens (because it will), skip the guilt and move on.

How to Rebuild Strength Safely

Once your body gives you the green light, and you’re feeling more stable, you can rebuild strength.

5. Prioritize Functional Strength

This isn’t about chasing six-pack abs. It’s about making daily life easier—lifting your baby, carrying the car seat, pushing a stroller uphill.

Focus on:
- Squats and lunges for lower body strength
- Rows and shoulder presses for upper body (those baby carrier straps don’t hold themselves!)
- Glute bridges and bird-dogs for core and pelvic floor integration

Start with your bodyweight, and when that feels good, add resistance with light dumbbells, resistance bands, or even baby (safely, of course!).

6. Don’t Skip the Core and Pelvic Floor Work

If you've never heard of “diastasis recti,” now’s the time to learn. It’s the separation of the abdominal muscles that happens during pregnancy. It’s common, but it needs special attention.

Avoid traditional crunches or sit-ups at first. Instead, do exercises like:
- Heel slides
- Dead bugs
- Modified planks (on knees or against a wall)

And definitely look into seeing a pelvic floor physical therapist. They can assess and guide you with exercises tailored to your recovery.

Mindset Matters Just as Much as Movement

The truth? Some days you’ll feel like a rockstar. Other days you'll barely get out of your pajamas. That’s the nature of postpartum life.

7. Celebrate Progress Over Perfection

You might not see physical changes right away—and that’s okay. Find wins beyond the mirror. Did you have more energy today? Did you carry the baby seat without straining your back? Did you move your body even for five minutes? That’s progress!

8. Ditch the Comparison Game

Instagram makes it seem like other moms are out there doing sprints with abs two weeks after birth. Don’t fall for it. Your journey is YOURS. What works for someone else may not be right for you.

The only person you should compare yourself to is the “you” from yesterday.

Nutrition: Your Workout’s Best Friend

They say abs are made in the kitchen, but postpartum fitness is fueled in the kitchen.

You're likely still healing, maybe breastfeeding (hello, hunger!), and running on limited sleep. Prioritize simple, whole foods—not perfection.

Aim to include:
- Lean proteins (chicken, fish, eggs)
- Whole grains (quinoa, oats, brown rice)
- Healthy fats (avocados, nuts, olive oil)
- Fruits and veggies for vitamins and fiber

And hydrate like a boss. Especially if you’re nursing.

Accept the Season You’re In

This is a season of adjustment, and fitness is just one part of the bigger "new mom" puzzle. Be kind to yourself. You created life. That’s already the most powerful thing your body has ever done.

The goal isn’t to get your “body back”—it never left. It just evolved.

So, show it love, move it intentionally, and give it what it needs. Slowly but surely, you’ll build not just strength, but a deep appreciation for your incredible, resilient, badass mom bod.

Final Thoughts

Getting back to fitness after baby isn't about bouncing back—it's about moving forward with grace, strength, and self-love. Start small, stay consistent, listen to your body, and most importantly, be proud of every step you take—no matter how tiny it feels.

You’ve done something amazing. Now, take your time and ease into this next incredible chapter.