The struggle is real. You’ve just been through major changes physically and emotionally, so don’t be too hard on yourself.
Getting your body back in shape can seem like a massive task, but our bodies work in amazing ways, and with a little extra work, you might just be surprised.

If you don’t feel up for the challenge, remember physical exercise is also great for your mental health so the sooner you try it out, the sooner you’ll feel more up for it.

When is it safe to start working out?

As a rule of thumb it is best to wait atleast 6 weeks before you start working out, but it is important to listen to your body.
If you feel any pain of strange sensations when starting to move around, give it another 2 weeks before you start.
It is always best to consult with you doctor before you start, as everyone is different and it depends on your individual circumstances.
Make sure you don’t do more damage than good, by starting too soon or too vigorously.

Start out slow…

When you do feel ready to exercise, it is very important not to overdo it.
You might still experience back pain from during your pregnancy and since pregnancy hormones affects our ligaments and joints your body might be more fragile and at greater risk for injury.


Walking is the best way to start physical activity after pregnancy. Ease into it by starting out slow and up the tempo as you start to feel more ready.

A huge perk about walking is your new little human can go along for the ride.
This way you both get a chance to leave the house and ejoy some fresh air.

Take it up a notch

Once you are comfortable with a brisk walk change it up by walking zigzag and backwards, so that your muscles don’t know what to expect.

  • It’s best to leave your little one at bay for this one, to avoid the risk of injury.

Head lifts – sit ups

Remember to take it slow. Don’t do it all in your first session.
Lie on your back and start with head lifts. Once you are comfortable doing 10 headlifts you can ease into shoulder lifts.
When your body can keep up with 10 head lifts and 10 shoulder lifts, then you can start doing sit-ups.
For complete workout programmes, check out Kayla Itsines.
Her social media and fitness app is a great help for any new mommy to stay motivated and healthy.

Eating habits

Say goodbye to the cravings. Unfortunately us new mommies no longer have the craving excuse, so brake the habbit and try to get into healthy eating and small portions as soon as possible. BUT remember weight loss is a slow and gradual process and you still need some extra energy to attend to your new baby. TIP: Consistency is key!

If you are breastfeeding, well done. Lucky for you, that helps a lot of new moms with losing weight, which means you should probably still follow a slightly more substantial diet to keep up with little one’s feeding.

If you aren’t breastfeeding, no problem. Cut back on the sugar and carbs and up your water intake, but don’t follow such a strict diet that you deplete your body from all the good energy sources. Remember having a new baby in the house is still hard work and can be extremely tiring, so you’ll need as much good energy as you can get.

Significantly reducing overall carbohydrate intake — the go-to weight loss strategy for many women — is not your best bet postpartum. Carbohydrates are necessary for new moms — not just for breast milk production, but also for mental health, hormone regulation and more.”
Read more

Ensure your body is getting a variety of nutrients such as protein, fruit, vegetable, fats like avocados and nuts and fiber-rich carbs.

Try to stick to 6 smaller meals per day rather than 2-3 big meals, this will ensure your metabolism speeds up.

Stay HYDRATED. Aim for 3 litres of water per day, unless otherwise advised by your health professional.

Having a baby is tough and there is so much to adapt to, so if your body is not what it used to be right away, remember it took 9 months for your body to get where it is now. Be patient and do what you can when you have the time. You’re doing great!