7 Amazing exercises for weight loss after childbirth

7 Amazing exercises for weight loss after childbirth
  • PublishedJanuary 14, 2020

Weight loss after childbirth is an area of interest for most moms. Moms worry about how and when to lose weight after childbirth. This prompts them to do exercises for weight loss after childbirth. As a matter of fact, many want to get back to their fitness shapes after pregnancy right away. During and after pregnancy, a lot of changes such as stretch marks, wider waist and hips, softer belly, urinary incontinence due to weakened pelvic muscles and increase in general body weight take place.

Some women experience diastasis recti, where the belly sticks out because the space between the right and left belly muscles has widened. The hormones responsible for maintaining pregnancy are the same hormones responsible for the changes after pregnancy. Therefore, some of these changes reverse soon and others take time while others may be permanent.

According to the institute of medicine, the weight gain consists of the baby, placenta, amniotic fluid, breast tissue, more blood, uterus enlargement and extra fat stores. However, excess weight gain can result in too much fat. This is what people normally refer to as baby weight. Keeping this excess weight comes with a lot of consequences which include among others; risk of being overweight, complications in later pregnancies, heart diseases, and diabetes. This makes most moms worry about how to lose weight after pregnancy.

What exercises can I do to lose weight fast after birth?

Many moms wish to magically lose the excess baby weight. As a matter of fact, no woman can snap right back to her pre-baby body so quickly. It is not a good idea to lose too much weight or to lose it too quickly. As a mother, you need energy as well as passing on enough nutrients to the newly born.

When is it safe to start exercises for weight loss after childbirth?

According to the mayo clinic, if a mom had an uncomplicated pregnancy and vaginal delivery, it’s generally safe to begin exercises to lose weight after childbirth, a few days after giving birth or as soon as you are ready. If a mother delivers by C-section or extending the vagina, it is advisable that her personal doctor first clears her.

What are the best exercises to lose weight after childbirth?

As a matter of fact, getting your body back after pregnancy is not an overnight task, but rather a gradual process. It may not be as hard as most moms may think.

There are a variety of fitness programs or exercises to lose weight after childbirth. Moms can embark on any soon after birth. This may help to improve their general body health as well as reducing postpartum depression.

Before a mom adopts any fitness exercise just after birth, it is important that she liars with her doctor for advice, depending on how successful delivery was. This is because some deliveries may involve caesarean section and other complications.

In case one experiences weird signs like bleeding, headaches during and after exercise, terminate the exercise and seek immediate attention from the doctor.

let us look at the research and proven body exercise a mum can do after birth, to help her gain her pre-pregnancy shape and how they are done.

1. Walking


exercises for weight loss after childbirth

Once the mom has been cleared by her personal doctor, it’s important that she puts walking on top of her postpartum weight-loss plan. Walking is one of the simplest ways to begin a fitness routine after giving birth. Walking is proved to have low impact i.e. it does not put a lot of pressure on the mom’s body, and on top of that, the mum gets outdoor. For the first 6 to 10 weeks, walking for 10 to 15 minutes is just enough for your body.

Start with little easy strolls and with the time you can slowly up-grade to a pumped-up power walk. You can try different walking styles like zigzag or backward walking. In addition, bringing the baby along in a front pack on a gentle walk adds extra weight on the mum and in so doing, more calories can be burnt.

2. Head and shoulder lifts


exercises for weight loss


These kinds of movements help to tone the abs, tummy and also burn more calories

How head  and shoulder lifts are performed

For the head lifts;

The mom lies on her back, with arms on the sides and keeping the lower to the floor.

Bends the knees with the feet flat on the floor, while relaxing the belly as she inhales

Then lifts the head and neck off the floor as she exhales.

She finally inhales while lowering back the head down.

For shoulder lifts;

The mom lies on her back, with arms on the sides and keeping the lower to the floor.

Bends the knees with the feet flat on the floor while relaxing the belly as she inhales.

She then raises the head and shoulders off the floor with hands towards the knees on exhaling

finally inhales while lowering back the head and shoulder.

3. Deep inhalation with abdominal contractions


exercises for weight loss

According to doctor  Sarah Ellis Duvall the founder of, “when the mom is pregnant, the baby pushes out and up on the diaphragm, which is the main muscle involved in breathing” most moms go into a shallow breathing pattern which flattens the diaphragm outside rather than maintaining its dome-like shape. Deep inhalation, therefore, helps to contract the diaphragm, strengthening and toning the abs and the belly.


The mom sits upright and takes a deep breath, drawing air from the diaphragm upwards. She contracts and holds the abs tight while inhaling and relax while exhaling. She then gradually increases the time she can contract and hold the abs.

4. Kegel exercise

Kegels help to tone the pelvic flow muscles which support the uterus, bladder, small intestines and rectum. It also helps to reduce urinary and anal incontinence after birth.


The mom Contracts her pelvic floor muscles as if attempting to stop urinating midstream

Holding up to 10 seconds and releasing.

She relaxes for 10 seconds between contractions.

Repeat up to 10 times a day.


5. Pelvic tilt

The pelvic tilts help the mom to strengthen the abdominal muscles.

How it’s done

The mom lies on her back on the flow with the knees bent.

Flattens the back against the floor by tightening the abdominal muscles

Bending the pelvis up slightly and holding up for up to 10 seconds.

This is done up to 20 times repetitively.

6. Happy baby yoga poses

After pregnancy, the pelvic muscles can tighten and become painful. The yoga poses help to relax and gently stretch these muscles to relieve the pain


Lie on the back with the knees towards the chest.

Open the knees slightly wider the hips.

Keeping your arms on the inside of your knees, use the hands to hold on to the outside of your feet.

Bend your knees so that the bottoms of your feet face upwards.

Gently pull your feet downwards to lower your knees towards the surface.

while focusing on relaxing your pelvic muscles, hold the pose for up to a minute.

7. Workouts for baby and mum



exercises for weight loss after childbirth



As a matter of fact, during the early days after birth, it’s hard for the mum to find time away from her baby. These workouts enable the mum to have enough and valuable exercise with her baby. These exercises include;

Baby grinder which strengthens the legs, back muscles and core

Hold the baby close to the chest.

Make a forward thrust with the left leg not letting toes to go past the knee.

Go back to your initial position and repeat the thrust with the right leg.

Repeat the thrust for 8-10 times on each side.

Rock –a-baby squats and curls, for babies 10 to 12 weeks

Stand straight, holding your baby tight and close to your chest.

Squat down, and let your baby’s feet touch the ground.

Rise up, bringing the baby closer to your chest.

Repeat this 10 to 15 times.

8. Bicycling


exercises for weight loss after childbirth


Have you thought about bicycling yet? Well, this is yet an amazing deal among the exercises for weight loss after childbirth. It’s actually a low impact cardio exercise. As you think of travelling to see the countryside with belly fat, consider bicycling and you will be amazed by the results.

9. Captain’s chair leg raise


exercises for weight loss


It consists of a padded back and armrests and a grip. The legs hang freely.

How it works

Stand on the chair while you grab the hand bars.

With your back against the pad, raise the knees to your chest and then lower them down.

Add more intensity and this time, while raising the legs, keep them straight.

Repeat this 10 t0 20 times with about 4 sets.

Does breastfeeding tighten your stomach?


exercises for weight loss after childbirth



To be honest, this is not part of the exercises for weight loss after childbirth. My girlfriend never wanted to breastfeed our first child! The reason she gave me and the caretaker was that “my boobs will sag, lose tightness and will no longer entice you”, she said.  Amazingly, she wanted the remedy to do away with belly fat and to her surprise; breastfeeding was one of them.

We were told by doctors how breastfeeding was instrumental. Breastfeeding causes the uterus to contract and shrink back to its pre-baby size. As a matter of fact, moms who breastfeed lose belly faster compared to those who don’t breastfeed.

What should I eat to lose the baby weight?

Well after giving birth, with all the weight you have now, you are wondering how and how long it’s going to take you to shed off those pounds. Now you’re even asking yourself how and what exercises for weight loss after childbirth you can accompany your diet so that you don’t add more weight. recommends high protein foods for you. Each gram of protein yield 4 calories. Women with sedentary lifestyles should aim at 1800 calories per day. A high protein meal gets you satisfied for a considerable amount of time, thereby avoiding overeating. With a high protein diet, ketones are released into the bloodstream which helps to lower appetite. As a matter of fact, High protein diet can help you build lean muscles when combined with exercise. Lean muscles help to burn more calories throughout the day, which can help you lose the baby weight.

Since you are breastfeeding, you need nutrients. Therefore, more plant foods, fruits, vegetables and whole grains are very important. Limit the amount of salt and sweet foods.


In a nutshell, there are numerous exercises for weight loss after childbirth. The exercises have a gradual process once one is committed and consistent. A mom can start any exercise soon after normal child delivery. However, with complicated deliveries, the mom must first be cleared by medical personnel or her doctor before starting these exercises. All these exercises combined with healthy and a balanced diet will give you good results at;

Relaxing, strengthening and stretching muscles

Toning the pelvic floor,

Burning more calories

Strengthening, toning the abs and the belly

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