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Postpartum Fitness

Carolyn T.
CAROLYN T.
Nutrition and Fitness Specialist
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Bouncing back after baby? Join the conversation and get personalized plans on how to ease back into a fitness routine and get fit, post baby. Led by Carolyn Tallents, Tinyhood Health & Wellness Expert and Certified Personal Trainer.

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Ask Carolyn, our Nutrition and Fitness Specialist!

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CAROLYN ADDED A NEW COMMENT!
Workout and meals
YEN, PARENT OF 10 YEAR OLD, 5 YEAR OLD, 23 MONTH OLD

What workouts are recommened along with healthy meal plans?

Carolyn
CAROLYN

Hi Yen! Thanks for your question! If you are just getting back into working out post-baby, starting with a combination of light cardio (such as walking) and exercises that strengthen the core and the glutes (such as squats, lunges and modified ab work) is the way to go. Once you feel stronger, adding in moderate cardio such as the elliptical or jogging can be great to get your heart rate up and get a sweat on.

Please let me know if you have any questions!

CAROLYN ADDED A NEW COMMENT!
Breastfeeding
SHAVONNE, PARENT OF 11 YEAR OLD, 8 YEAR OLD, 2 YEAR OLD

I want to start working out like walking doing sit-ups things like that I readed something about to much workout can do something to milk

Carolyn
CAROLYN

Hi Shavonne! That’s great that you feel ready to start getting back into exercise. Walking and other moderate activity is great for the postpartum body and mind and should not affect your milk supply. Best of luck!

CAROLYN ADDED A NEW COMMENT!
At-home exercises?
GERALDINE, PARENT OF 4 YEAR OLD

Hi. Can you recommend any video or YouTube workouts? I find it hard to get to a gym but think I could fit in workouts at home if they were quick and efficient. Would love any recommendations you can share.

Carolyn
CAROLYN

Hi there! Thank you for your question! Getting to the gym with kids can be SO tough and at-home workouts are a great option. My favorite at home exercises include squats, lunges, push-ups and planks. These 4 exercises alone get at the most important muscles for post-pregnancy support - the core and glutes. In terms of more formal programs, many barre studios offer online memberships and trainers such as Kayla Itsines offer free and paid subscription workouts.

If you have any questions please let me know!

CAROLYN ADDED A NEW COMMENT!
Routine recommendations?
CHANDA, PARENT OF 2 YEAR OLD

Any recommendations for how I can actually find time to work out as a new mom?

Carolyn
CAROLYN

Hi Chanda! Thanks for your note! Congratulations on becoming a new mom :)

If childcare isn’t an option, the best way I find the time to work out is to incorporate my son into my work outs. Doing a 15-20 minute routine of squats, lunges, push-ups and planks (either holding him or having him on the ground next to me) is enough to get your heart pumping and feel it the next day. The other option is to take it outdoors with a long walk/jog with the stroller and also adding in squats and lunges while holding the handle bar.

Hope this helps! Please let me know if you have any questions.

CAROLYN ADDED A NEW COMMENT!
Getting back into it...?
LUCIANA, PARENT OF 2 YEAR OLD

Hi Carolyn. I had a baby a month ago and I am wondering when I can actually start working out again. Everyone says 6 weeks but I am feeling up to it now. Thanks.

Carolyn
CAROLYN

Hi Luciana!

Thank you so much for your note! Congratulations on the birth of your little one and I’m so happy you’re feeling so well! The answer to your question can vary based on whether you had a c-section or vaginal birth or any complications. Generally speaking, the rule of thumb is 6 weeks but if you are feeling ready before that, breathing exercises, walking, gentle yoga and very light strength training are generally okay but it wouldn’t hurt to check in with your doctor first.

Let me know if you have any further questions!