Posted by Jesse Cameron on

Welcome, new mums! It's a wild ride, isn't it? Late-night feedings, the endless nappy changes, and let's not even get started on the lack of sleep. Amidst all this, squeezing in time for exercise might seem like a Herculean task. But trust us, it's not only possible, it's also incredibly beneficial for your postpartum recovery and overall well-being. Today we're here to share some efficient, doable strategies for incorporating fitness into your busy new mom schedule. Let's reclaim your 'me time' and help boost your energy - because you've got this, mama!

Exercise is a powerful tool that aids in postpartum recovery. Firstly, it can help improve cardiovascular health, which might have been impacted during pregnancy, and strengthen muscles, which are vital for energy and endurance as you care for your baby. Strength training exercises, in particular, can help with back issues that often arise from carrying your little one or breastfeeding. Furthermore, exercises that target the core offer tremendous benefits as they can help to repair diastasis recti, a common issue where the abdominal muscles separate during pregnancy. On a mental level, exercising generates endorphins, the body's natural mood lifters, which can help combat postpartum depression or baby blues. However, it's crucial to start slow, listen to your body, and consult with a healthcare provider before starting or changing your fitness routine. Remember, it's not about "bouncing back", it's about moving forward, at your own pace, towards your health and wellness goals.

All that aside we know getting back into exercise after pregnancy and childbirth can be daunting. It is important to remember exercise will look different for everyone, and thats fine. Be kind to yourself and enjoy it. Here are our tips for easing back into exercise.

  1. Start Small: Start with short bouts of exercise. A 10-minute walk with your baby in the stroller can be a great start. Gradually increase the duration as your strength builds.
  2. Multitask: Use baby's nap time as your workout time. Quick home workouts, yoga, or a stationary bike ride can be done while baby sleeps.
  3. Baby-Inclusive Workouts: Look for workouts that involve your baby. This could be a babywearing dance class or doing squats and lunges while holding your baby.
  4. Use Online Resources: There are numerous online workout routines designed for new moms. YouTube and fitness apps are great places to start.
  5. Stay Hydrated and Well-Nourished: Proper nutrition and hydration will keep your energy levels up, making it easier to commit to regular exercise.
  6. Join a Fitness Group for Mums: Everything is easier as a team. Arrange a time to catch up with your mama friends and go for a walk or set up a circuit. One mama watches the babies while the others exercise, and then you swap. Alternatively join a mum friendly fitness group. This is a great way to meet new mums and stay motivated.
  7. Set Realistic Goals: Don't put pressure on yourself to bounce back immediately postpartum. Set achievable fitness goals and celebrate every progress you make.
  8. Listen to Your Body: Remember, your body has undergone significant changes. If a particular exercise doesn't feel right, don't push it. Rest and recovery are equally important.
  9. Make It Fun: Lastly, make sure you're enjoying the process. Exercise shouldn't feel like a chore. Find something you love to do, and it will be much easier to stick with it.
  10. Reach out to your network - If you have friends or family members that can babysit, do it. Don't be afraid to take time for yourself. You can't fill from an empty cup.

Postpartum Fitness Timeline 

 0-6 Weeks 


Core + Pelvic Floor 

This stage is about rehab

7-12 Weeks


Total Body Strength Workout

3+ Months 

Total Body Strength Workouts 

Core + Pelvic Floor 

Sprints + Metabolic Conditioning 

Empowering Postpartum Fitness: Maternity Sports Bra as New Mum Embarks on Her Health Journey.

Stuck at home no problem! There are a tone of apps and platforms available for mums returning to exercise. Here are a few of our favourites:

  1. BabytoBody is a fantastic resource for new mums looking to incorporate fitness into their daily routines. This app is not only a fitness app, but a wellness coach too. Designed specifically for pre and postnatal women, it offers personalised workout plans that consider the user's stage of pregnancy or postpartum recovery. Workouts range in length and intensity, accommodating all fitness levels and schedules. Moreover, it provides nutrition advice with easy-to-make healthy recipes, and mental wellbeing support, including mindfulness exercises and stress management tips. The Baby2Body community also offers a forum for new mums to connect and share experiences, lending an extra layer of support and motivation. With its comprehensive, holistic approach to wellness, Baby2Body serves as a one-stop-shop for new mums embarking on their fitness journeys.
  2. Sweat by Kayla Itsines is a phenomenal application for postpartum exercise, curated by the renowned fitness expert herself. The platform offers an array of workouts tailored to different fitness levels and goals - including low-impact exercises perfect for new mothers. Designed with convenience in mind, the workouts range from 28-minute resistance workouts to shorter, more intense high-intensity sessions, offering flexibility to fit into even the busiest of schedules. Furthermore, Kayla's app promotes a supportive community — a welcoming space where you can connect with other moms, share experiences, and motivate each other towards healthier lifestyles. The app also includes educational content on nutrition, helping you ensure your body receives the necessary nutrients during this transitional phase. All these features make Sweat by Kayla Itsines an excellent choice for postpartum exercise.
  3. MamaWell by FIT4MOM is an excellent resource for new moms looking to navigate their postpartum fitness journey. Designed specifically for the postpartum experience, MamaWell provides comprehensive programs tailored to your unique needs during this transformative stage of motherhood. The app offers a 42-week postpartum program which includes a variety of workouts, mindfulness videos, nutrition guidance, and a whole lot more, specifically tailored to support a mother's recovery from childbirth and her physical evolution thereafter. The aim is not just to restore your pre-pregnancy body, but to build strength and resilience for the demands of motherhood.
  4. Aaptiv is another game-changer in the field of postpartum fitness. This audio-based fitness app is like having a personal trainer in your ear, guiding you through every workout. What makes Aaptiv particularly standout for new moms is its vast library of workouts across various modalities - from stretching and yoga, which can be incredibly beneficial for postpartum recovery, to more intense interval training for when you're ready to kick things up a notch. The app also offers postnatal classes specifically designed to help new mothers regain strength and confidence in their bodies. With its customisable workout lengths, Aaptiv provides the flexibility that new moms need, allowing you to fit a quick workout in during your baby's nap time or even during a quiet moment in your day. With Aaptiv, exercising postpartum becomes less daunting and more doable, making it a fantastic tool in your postpartum fitness journey.
  5. Juna Moms shines as a postpartum app for a multitude of reasons. Its unique selling point is its comprehensive approach towards postpartum wellness - it doesn’t only focus on physical fitness but also emphasises nutritious eating, which is crucial in the recovery and strength-building process of a new mom. The app is like having a personal trainer and a nutritionist rolled into one, at your fingertips. The workouts are tailored to the specific recovery stage, meaning they evolve with the user. This ensures safe, effective sessions that respect the body’s healing journey post-childbirth. The nutrition guide, filled with easy-to-follow, nutritious recipes, aids new moms in replenishing their bodies with vital nutrients, supporting overall health and breastfeeding needs. The combination of customised fitness and nutrition guidance makes Juna Moms a well-rounded, highly beneficial tool for new mothers navigating the postpartum period.

Remember, before starting any new workout regimen, it's important to get cleared by your healthcare provider.


Empowered New Moms Unite for Fitness: Prioritising Health and Sharing Childcare, Wearing Stylish Maternity and Nursing Lingerie

Good activewear is more than just about fashion; it plays a crucial role in ensuring your comfort and safety during workouts. High-quality maternity activewear is designed to accommodate the physical changes of pregnancy and postpartum, providing necessary support where it's most needed. For instance, a well-fitted maternity sports bra can help manage the increased breast sensitivity and size fluctuations common during this time, while supportive leggings can offer relief from lower back pain and pelvic pressure. Additionally, the right activewear will keep up with your body's demands - such as stretchy, breathable fabric that move with you and helps keep sweat away from the skin.

Check out the range here!

  • Balance Sports Bra - The ultimate sports bra, easy to fit with dual sizing foam cup support. A microfibre wire free sports bra with cotton A-frame nursing support, perfect for everyday light exercise and comfort.
  • Focus Maternity leggings - Featuring a full height comfort waist panel that can be worn right over the fullest bump, a post preggy belly, or folded down for the ultimate support postpartum. Placement of seams for the pregnant body and c-section scars means zero irritation, with non-see-through fabric when bending, and no roll down.
  • Reactivate Nursing Bra -Our Reactivate Sports Nursing Bra is designed for high-impact sports to reduce bounce and for all-day on-the-go support. Being active has never been so easy. This nursing bra is perfect for the fuller bust up to an H cup, padded front straps and a convertible racer-back to maximise support and comfort. Breathable with four-way stretch and a moisture-wicking lining.
  • Zen Sports Bra - The lush feel of soft slinky microfibre, supported with foam cups, gives the ultimate comfort and all day wearability. Featuring convertible racerback no-slip straps and cotton A-frame nursing support, making breastfeeding on the go a breeze.

That's it! With these tips, you should have no problem making time for exercise as a new mum. Working out will not only help you stay fit and healthy but also provide an opportunity to make some much-needed "me-time" - which is essential when caring for a newborn. So get moving today and set yourself up for success!

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