What Is the Best Exercise for Weight Loss After Pregnancy?

The long nine months are over and you’re finally united..

What Is the Best Exercise for Weight Loss After Pregnancy

What Is the Best Exercise for Weight Loss After Pregnancy?

The long nine months are over and you’re finally united with your bundle of joy.

You are well aware of what your body has been through in order to deliver a new being into the world. At the present, you are probably wondering how long it will be before you get back into shape.

Don’t worry, it will take some time, but your body will naturally adjust after a certain period, which also means losing extra baby weight.

Now baby weight is a good thing, you need that for extra energy and to produce milk.

But, if you’ve put on more than what is recommended (between 18 and 28 lbs depending on your starting BMI), extra effort might be needed to shed those few extra pounds.

You’ve already familiar with pregnancy exercises that help build core strength and prepare for delivery.

You can include these into your post-partum workout. Keep in mind that it will take time and patience and that your priority should be your health.

The key is to introduce exercising gradually and to throw away any unrealistic celebrity-inspired expectations. Here is how you should do it:


Start by simple walking. Your core muscles will take some time to get back to normal. Even the fittest women experience atrophied muscles and poor posture after delivery.

It is all part of the sacrifice and your baby was sure worth it.

You’re a mother and you need to take it easy on yourself. Give yourself some time and stroll with your baby around the block.

Walking will help you ease yourself back into shape and increase the energy levels that you definitely need at this time.

Pelvic floor strengthening

The pelvic floor is under particular strain during pregnancy which is why pelvic floor exercises are important both during and after pregnancy.

You’ve probably done similar pregnancy exercises when you were preparing for delivery. We recommend the kegel exercise.

It is fairly simple once you identify your pelvic floor muscle. This is the muscle you contract when you want to stop urine flow.

Do this exercise in whatever position you find comfortable, sitting or standing. Tighten the pelvic floor muscle, hold for a couple of seconds and then let go.

Repeat as much as you like. The good thing about this exercise is that it can be done anywhere, anytime; perfect for the busy new mother.

Postnatal yoga

After the six weeks have passed and you’ve fully recovered from delivery, you can introduce heavier straining. A good way is by taking up postnatal yoga classes.

If you can’t find the time to run to yoga studios, you can always do these at home. Yoga will be a gentle way to introduce fat burning exercises.

Also, yoga incorporates breathing exercises that will help deliver oxygen to your exhausted body and give you more energy which will increase your chances of losing extra baby weight.

With this regimen, you will lose any extra baby weight before your babies first birthday. 


New mothers struggle to find time to get back into shape. Squatting will give you all the benefits of gym exercising and you can do them spontaneously as you go about your day.

You can squat to pick your baby up or squat whenever you get those few minutes of break in a day.

Squats are multipurpose exercises that strengthen the legs, improve lower back muscles, built healthy knees and improve your general flexibility.

You can start doing them when you know that your bones and ligaments are in good shape and can take the extra strain. Squats will definitely help burn extra energy and improve your overall stamina.


Pregnancy exercises were good in helping you keep your stamina during pregnancy, which is important for a successful delivery.

But now after delivery, your focus is more on building back your flexibility and losing any extra weight. It is all a matter of time and goodwill.

Your baby will demand a lot of energy from you which will guarantee that you lose at least half of the extra weight.

But exercising will also help you along the way. If you did put on too much weight, you can take up a certain diet to help you slowly but safely lose weight for better health.

If you just can’t seem to lose the weight despite all efforts you might need to restrict calorie intake.


  1. http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-weight-gain/art-20044360
  2. http://www.babycentre.co.uk/a3566/healthy-weight-loss-after-birth
  3. http://www.yogajournal.com/article/lifestyle/postnatal-yoga-conditions-and-cures-for-both-mama-and-babe/

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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