Our culture and media is filled with messages, pressure and praise about the post-baby “bounce back,” but your body after baby is not about a “bounce back” but a comeback-
Comeback more in tune with your body’s needs
Comeback more patient with your progress and goals
Comeback stronger and pain-free
Comeback more appreciative of what your body has done and continues to do for you
It personally took me 20 months to lose my pregnancy weight because I chose to do so in a sustainable way for my body while prioritizing breastfeeding on-demand. I focused on core recovery, moving pain-free, getting stronger and nourishing my body. I worked out to have more energy and to improve my mood. And yes, I did lose my pregnancy weight and got my muscular definition back while I took the pressure off a “bounce back” timeline.
As a fitness professional and first-time mom, my top three tips for getting back into a fitness routine after baby are:
1. Start slow and be patient with your body
Avoid trying to lose weight quickly by restricting your calories, especially if you are trying to support milk production. Set sustainable goals that focus on rebuilding core strength and returning to favorite activities versus focusing on the number on the scale. During the first few weeks postpartum, you should focus on breathing exercises, pelvic floor activation and short walks at an easy pace.
2. Aim for daily movement
Once you are cleared for exercise by your doctor, aim for daily movement. The American College of Obstetricians and Gynecologists (ACOG) advises that “Women should develop an exercise program that leads to an eventual goal of at least 20-30 minutes/day of moderate intensity on most- if not all- days of the week.” I recommend that my postpartum clients start with shorter Britsbarre Express classes in my virtual barre studio and pair them with walking to support weight loss.
3. Listen to your body
Avoid any movements that cause bulging or accidental leakage. Barre classes are ideal for new moms because they are low impact, rebuild core strength and focus on developing muscular endurance and definition.
You got this mama!
xo, Brit @britsbarre