Working out after giving birth
This may be a bit lengthy so appreciate anyone who reads through.
I want to start working out so bad. I’m currently 9 months postpartum and this is the heaviest I’ve ever been. (210lbs)
Before getting pregnant I was taking a class with my cousin that was MWF @ 5am and I was really liking my body and the way I looked I even noticed my acne had been clearing up.
Stopped going due to working overtime and the commute every morning since it was a 5am class and I was about 45 mins away. Nonetheless I noticed a significant change in my strength and condition and I was so proud of myself.
Later on I did end up getting pregnant in 2024 but unfortunately lost it and a couple months later I ended up pregnant again with my 1st. But I had already started gaining weight a little before I knew about the 1st pregnancy.
I had a c-section and I know with pregnancy a lot of changes happen to our bodies. And although I’m beyond grateful my body was able to create this amazing human who I adore with all of my strength. It has taken a toll on me seeing my new body. Not being able to find anything nice to wear besides oversized tshirts and leggings.
But I’m ready to start going at it again. I need any and all advice possible on how to get started again. I’m a SAHM but I’m limited on the time and transportation so I was hoping to start working out at home. I have weights available up to 35lbs which I feel would do for now since I’m just starting up again.
Whenever I want to get started I tend to just watch whatever YouTube video I find that seems fun but I don’t feel I know what I’m doing. With the class I was going to I felt there was structure and we built up to a certain point to then get us to see how much we’ve improved.
I’d like to find something like that or possibly a guide as to what kind of of work outs I could do on my own.
If anyone has any helpful advice on how you as a mom got started again especially with the very limited time and the new changes to our bodies I’d appreciate it so much! At the moment I just feel lost as to where and how to start.
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Before you start working out again I’d recommend any moms to go get checked for diastasis recti. You’ll most likely not have it but if you do, it’s important to work with a physical therapist to reconnect your abdominal muscles. Otherwise you could easily injure yourself. Also possible to do a self assessment at home like when u self assess for breast cancer to give u an idea of how safe it is to go straight into working out. Low intensity is always best in the beginning to test your strength :) if it feels too easy after the first few times, change the position slightly or increase reps.
Hi! Coming from a wife of a personal trainer best tips I got is
1.core restoration for postpartum (especially if there was a c-section)
Brittanyperilleee on instagram is amazing and transparent
2. Calories deficit
3.walking
4.strength training
Make sure you add high protein, high fiber low sugar and low fat to your diet also look up calorie calculator and find out how much you should be eating, and I don’t calorie count but make sure your at least aware of what your eating
I don’t have much advice, but could you start going for walks with your little one? set goals for yourself each week with so many miles and then you can use your weights following youtube videos! definitely start out at what you can handle and slowly push yourself! i’m 22 weeks rn and i cannot wait for her to come already so i can work on me and my body cuz i get it so much!! it definitely takes closer to 2 years for most of the baby weight to go down but definitely start walking and even going up hills the incline will help! if you can, you could also try and find a gym/ classes that allow you to take your little one with! don’t feel discouraged don’t let your brain belittle you, you got this!
If you’re up for it look up GrowwithJo on YouTube! She is a SAHM and does kid friendly workouts, walking, dancing, intense, not intense, she is seriously a gift. I lost 70 lbs doing her walking workouts. She also just dropped a new series after her last baby! It starts off easy and just slowly progresses into harder workouts. Once I’m cleared to workout again I’m going to try it out myself 😁
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