6 Effective Exercises to Return to Pre-Pregnancy Body

A lot of moms have a hard time going back in shape after giving birth. However, going back to your pre-pregnancy body need not be stressful.

Here are 6 easy ways to go back to your pre-pregnancy body.


As long as your doctor gives you clearance, you may start walking. This will help to ready your body to burn calories. You may use a pedometer that is readily available in watches or using your cell phones so that you may monitor how many steps you have taken per day. Start by walking 500 steps and then gradually increase by ten percent per day.

6 Effective Exercises to Return to Pre Pregnancy Body
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Walking helps burn calories.

Kegels and Pelvic Tilts

This exercise can be done one or two days after delivery, as long as the doctor approves. If you do this, it will help increase blood supply to the perineum and could help speed up your recovery. According to an associate clinical professor of obstetrics and gynecology, Lauren Streicher, MD, Kegels are important, however, many women do not do it correctly.  The best way is to draw your belly as you start moving your hips and abdominals together.

Basic Crunches

Before you do this, make sure to check your abdominals and watch for a "separation" by placing your finger above the belly button while doing your crunches. If you get three or more fingers in between your abs, then you should draw your abs back together first before starting any strenuous ab exercises. Try placing your hands on either side of the separation and manually draw them together while you do the exercise. This will help retrain your abs to their natural alignment. Stop the exercise if separation gets worse.

6 Effective Exercises to Return to Pre Pregnancy Body
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Crunches are one of the basic exercises to do after giving birth.

Cardio With a Twist

Change your ordinary cardio to more intensive with just a little twist. You may add high-intensity drills to challenge your glutes, hamstrings, and quads. Try to end your cardio workout with walking lunges and modified push-ups with knees on the floor.

Strength Training and Small Burst of Cardio

This is one of the most popular exercises nowadays. And perfect for the busy moms who have so little time to spend. The best part of this workout is that it increases your metabolism and burns the baby fat. Squats with shoulder raises and lunges with triceps extensions are your best bet to get your heart racing. Just lift your arms to shoulder height leading to your elbows with palms facing downwards. Gently lower arms back to the side. Bend your elbows close to your body with palms facing inside. Then extend elbows behind the body squeezing the top of the arms. Then return to the original position. Soon, your body will be back to your previous body in no time.

6 Effective Exercises to Return to Pre Pregnancy Body
(Photo : pexels/Andrea Piacquadio)
Add a twist to your cardio exercise.


One of the best ways to shrink your uterus back to its pre-pregnancy size is by breastfeeding your little one. It burns up to 600 calories a day. However, you have to bear in mind that you should not eat for two, but just eat a balanced diet with a safe amount of exercise. Otherwise, breastfeeding will not help you get back to your original weight.

Apart from these exercises, it would help for you to regain your pre-pregnancy body is by eating healthily. Make sure you eat five servings of fruits and vegetables a day. Drink lots of fluid -- you will also need this for breastfeeding. Eat sweets moderately. You just have to maintain a healthy you for a healthier body.

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