How to Bounce Back After Childbirth: What Actually Helps

Every woman knows that the body changes during birth. A lot.

We also know this can be a struggle. Welcoming a newborn in your life, setting up a different routine, recovering… sometimes it’s all too much. We end up obsessing over everything.

Dealing with all this can be challenging, and most of us shudder at the idea of working out. But it’s not impossible to be at your best, fit into your old jeans, and achieve a healthy weight after delivery!

The first thing is knowing that getting back in shape takes time and dedication. 

As everyone’s metabolism is unique, finding out what works for you guarantees a faster and safer recovery.

Keep reading to learn how to identify possible improvement areas, how to shape them up, and how to achieve a healthy postpartum weight safely.

Identifying Your Challenges And Goals

1. Targeting back pain and muscle strength

You’d been carrying a little beam of light in your belly for the past months. Your back is definitely going through some rough times.

It’s very common for moms to suffer from back pain – be it from loss of muscle strength, joint issues, recovering from a c-section, or something as simple as just lifting the baby. 

How to solve it:

→ Stretching and light exercise. A workout program specific for moms that focuses on your pain points will do wonders for your improvement. Just remember to take it slowly.

→ A warm bath (with your doctor’s approval), a massage done by a professional, and taking some time to relax are mind-blowing pain relievers.

2. Fitter arms, legs, and buttocks, plus getting a flat tummy 

As far as good news goes, the moment the baby is born, your body will release hormones that help decrease the size of your belly and overall weight. So you are expected to naturally burn most of that.

But this takes time – usually 6 months. You have to be patient! Your body has gone through some changes during the past 9 months, so it will take a while to get back to your pre-pregnancy shape, flatten your tummy, and melt off those extra pounds.

How to solve it:

→ Find gentle workouts and cardio that focus on your problem areas. Squats, lunges, curls, and bridges in a doctor-approved wellness program can be great for helping shape your body.

→ Meals jam-packed with fibers, whole grains, fruits, and veggies. Try a set meal plan if you’re too busy to search for recipes.

3. Post-pregnancy glowing skin

The “pregnancy glow” is true for some moms, but it’s not all peaches and cream for everyone after delivery.

Loose skin around the tummy, arms, and legs, breakouts, and other skin-deep issues like stretch marks are common¹ but far from the radiant look we want.

How to solve it:

→ Figure out your skin type and invest in a skincare routine. Cleansers, moisturizers, and sunscreen are indispensable to hang on to that glow. 

→ Talk to your doctor about getting topical gels and creams with hyaluronic acid, vitamin E, or collagen supplements to treat scars and help with moisturizing.

→ Improve skin elasticity and overall body image with gentle exercise and a diet that is rich in vitamins and proteins to boost collagen production. And don’t forget to drink lots of water!

4. Recovering from diastasis recti

If you have a big “pooch,” if it feels too soft around the belly button, or if you feel an unusual pain in your abs during sex or while doing everyday chores, you may have diastasis recti. 

It can happen when the rectus abdominis  – your six-pack muscles – stretch and separate to accommodate your growing belly, but the gap doesn’t close as it should.

Don’t worry! It’s all in the muscle, so exercising that area is your ticket to solving the issue.

How to solve it:

→ Extremely gentle workouts made for moms focusing on the abs and back. Better yet, a treatment plan that takes into account your diastasis recti and tips on how to correctly perform each workout.

5. Trouble-free breastfeeding and losing weight

It’s a myth that nursing can lead to sagginess. On the contrary – it can actually help you burn calories.²

The size and shape of your breasts change a lot during pregnancy and breastfeeding. They tend to swell while nursing and shrink back afterward, so ditch the lingerie and focus on a comfortable bra with good support.

How to solve it:

→ Exercise regularly, and if you want to lose weight, do it slowly. Focus on posture, chest and shoulder muscles, and wear a well-fitted bra.

→ Eat lots of veggies and avoid animal fats. Olive oil and vitamins can help improve skin elasticity.

→ Feed your baby comfortably. Make sure both of you are comfy and relaxed at an adequate angle.

Finding The Right Foods For Your Postpartum Diet

Your body will need lots of energy and strength to recover and have the energy to take care of your little one.

There are tons of different diets for moms out there. But you have to tread carefully.

Completely changing up your diet, going out of your way to find expensive ingredients, or taking hours to prepare each meal are just unnecessary challenges.

You don’t need all that stress when trying to improve your health – especially with a newborn in your life.

Pick a meal plan online that focuses on superfoods, snack options, and healthy swaps. Beyond anything else, find something that can be personalized and tailored to your needs.

Exercising After Giving Birth

Working out will help you trim your waist, give you energy, and help you with your mental health.

Try looking for online programs and apps that will do the hard work of preparing a workout for you. The more customizable, the better. 

No matter what program or solution you choose, remember to take some time, do it at your own pace, talk to your doctor, and make sure the workouts are safe for you.

Feeling Like Your Best Self

Last but not least, your mental health is just as important as your physical health.

After delivery, we’re expected to be in a state of constant happiness. But our hormones are all over the place.

Sometimes, even if we didn’t have any complications, we feel sad, anxious, or guilty.

All these emotions are completely normal. Up to 80% of women have feelings of sadness and irritability, so there’s nothing to feel guilty or ashamed of.³

Start slow. Confide in the people you love, make sure you’re getting a decent amount of sleep, don’t be ashamed to ask for help, and focus on yourself.

Most importantly, be kind to your body so you can be at your best to take better care of both yourself and your baby. 

→ Eating healthy and exercising are key to keeping your mind in good shape. As mentioned above, a meal plan and a workout program tailored to your needs are great tools to improve your psychological well-being.