10 Simple Steps to getting your Pre-Pregnancy Body back

Pregnancy is an exciting time, and once your little bundle of joy arrives, as well as getting to grips with your changing hormones once again (which is easier said than done!) you will no doubt soon turn your attention to getting back to your pre pregnancy shape.

Many new mums, including myself, feel a lot of pressure to squeeze back into their pre-pregnancy jeans. It is almost like it is some elusive goal we set ourselves that takes an eternity to reach. Nearly 8 months on, I am still not there, but I am trying not to be too hard on myself! It is important to remember that as a new mum there are many challenges facing you – getting back into shape is just one of them.

Here are 10 simple tips to help you get back into shape:

Don’t Rush

Just like pregnancy, your body has gone through many changes during birth / labour that it won’t do at any other time. It is important you give yourself time to heal physically before you start exercising. It is recommended that you wait till your 6 week check before completing any strenuous exercise, particularly if you have had stitches or any ‘trauma’ during labour. For C-sections, this is even more important, as too much too soon can cause all kind of problems.

That said, a gentle stroll in the sunshine and fresh air with baby in the buggy or carrier is great for the body and does wonders for your mood and emotions too.

Breastfeed

We all know that breastfeeding is good for baby but some people aren’t aware of just how great it is for us Mums too. Breastfeeding your baby day and night uses up 300-500 additional calories a day! Shame that I use that as an excuse for an extra hob nob!

Go Cardio…

Whilst a 10-mile run in the days and weeks following birth isn’t practical (unless of course you were a pro runner beforehand!), getting involved with cardio exercise is a great way of helping get back into shape. Cardio can be as simple as a walk to your local shops, a brisk walk in the country or a few circuits of the park with the pushchair. Get your heart rate pumping and go for it! If you have other friends with babies, why not get out for a walk together? Exercise is far less obvious when you can natter about Made in Chelsea whilst you’re doing it!

Stomach crunches

As well as watching what you eat and keeping it as healthy as possible, when you have healed from birth, doing your stomach crunches is one way of helping you get the shape back to your tummy. Please get given the all clear to do this first, as if you have any split tummy muscles, this could make matters worse. Your tummy is normally checked at your 6 week post natal appointment.

Start small – 10 crunches a day is a great starting point – and slowly increase this number as your stomach muscles return.

Find a routine

The same thing doesn’t work for everyone but there is one thing that is true – in order for any form of exercise to have an impact, it needs to be part of your daily routine. 30 minutes of gentle exercise a day is recommended. Clearly, spending the morning at the gym could prove to be difficult,so your routine will need to adapt around your baby. Small exercise sessions whilst baby is sleeping is an ideal way to get several smaller exercise sessions into your day. Alternatively fitness classes such as One Fit Mama allow you to exercise and take Baby along too!

Ask for help

As a new mum, you will probably be inundated with offers for help and there is nothing to stop you from taking these offers from time to time – a break can do the world of good! Your emotional health is just as important as squeezing back into your jeans, so passing baby to a friend or family member for an hour whilst you go for a swim or a run is a fantastic way of looking after mind and body. I love parkrun as a free and friendly non competitive 5k.

Eat healthy

Just like in pregnancy, your post-birth body needs a range of minerals and vitamins. This means eating well and eating healthily. Swap chips for new potatoes and make a bowl of fresh leaves for you lunch, with olives and feta to pep it up. Spring is great for increasing your salad intake!

Stay hydrated

It is believed that many of us don’t drink our 8 glasses a day and as a new mum breastfeeding a baby, you need to be conscious of how much water you are drinking. Make sure you stay hydrated day and night, keeping a bottle of water with you at all times. I keep a big glass by my bed at night, as the relentless night feeds can be thirsty work!

Rest & Sleep

Getting enough rest with a bundle of joy demanding your attention all the time is a tough ask. But you need to make sure that you get as much as you can. Ironically exercise can actually improve your sleep! Try and get a nap or early night occasionally -That said – I HATE it when people say Sleep when Baby Sleeps– don’t get me started!

Be patient

Birth can be traumatic, both for your body and your mind. Placing pressure on yourself to be a perfect mum, as well as in control and back in your favourite jeans can mean you are being unfair to yourself. Many mums find the early weeks of motherhood a stressful time, no matter whether it is baby number one or 10.

The point is this – enjoy your time and your little bundle. Be active, eat well but don’t be too hard on yourself. And as for reading the celebrity ‘bounce back’ features, I recommend you give them a miss!

How are you working to get your post pregnancy body back?

*This post is written in collaboration with HARTMANN Direct. Hartmann Direct provide a range of incontinence products, some of which pregnant women find useful during pregnancy. Likewise, incontinence pads can be useful in the weeks following the birth too. Discreet and high-quality with a range of absorbencies, they can make exercising post birth more comfortable too.*