A Complete Guide to Postpartum Fitness Program
|   Dec 22, 2016
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A Complete Guide to Postpartum Fitness Program

What is a right Postpartum Fitness Program?


Undoubtedly entire pregnancy is full of challenges but the biggest challenge is to accept the bodily changes that are so very visible. Every woman wants to get back in shape and that too as soon as possible. Most succeed but many fail. One should not haste and overdo anything causing harm to one’s physical or mental health. Running directionless will also not fetch the desired results. So a proper fitness program after delivery for a proper weight loss and getting back in shape is a right Postpartum Fitness Program.


Benefits of a Postpartum Fitness Program:

a. Boost your energy levels.

b. Heighten your self-image.

c. Manage stress better, making you feel calmer as you go about your day-to-day activities.

d. Increase your general satisfaction with life.

e. Improve your physical appearance.

f. Think more clearly, thus enabling you to more readily to see the solutions to the little problems


Steps to Easing Back into a Fitness Routine after Birth

  1. Prepare yourself mentally.
  2. Build a good support system and learn to take time out for yourself.
  3. Plan your fitness program with timelines and milestones.
  4. Make a Routine.
  5. Follow the Routine.
  6. Keep checkpoints to monitor and control your milestones.
  7. Go slow but steady.
  8. Keep a good diet plan as you are also breast feeding and rebuilding yourself.
  9. Keep a good morale throughout.
  10. Make a fitness buddy to enjoy while you sweat.


 Yoga is a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practised for health and relaxation.

Few poses that can be practised:

  • Tiger Pose
  • Cobra Pose
  • Pigeon Pose
  • Wide legged child Pose
  • Camel Pose
  • Quarter dog Pose
  • Triangle Pose
  • Eagle Pose
  • Half Spinal twist pose
  • Meditation

Jogging is the activity of running at a steady, gentle pace as a form of physical exercise.

One should start jogging only after 3 months. Start gradually and keep increasing the time accordingly. A treadmill can be used for indoor jogging. Wear proper shoes for jogging.


Swimming must be started only after 3 months of delivery. It is a fun activity with a good fitness program. It is a good cardio exercise and beneficial for back. Make a buddy and enjoy the me time with added benefits.


Push-ups are a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Push-ups are a great way to strengthen and tone, plus you can do this postpartum exercise anywhere (baby will enjoy lying near your head and watching your ups and downs). Start slowly and build up to a set of ten. Your ultimate goal: three sets of ten.


Strolls around in the neighbourhood or park; time to socialize. Wear your tracks and sport shoes and get outside for some fresh air and sunshine with your baby.


Pelvic Floor Exercises: Kegel exercises strengthen the muscles of the pelvic floor. These muscles are weakened by the birth process and should be exercised immediately after birth. However, it may be somewhat difficult to do these exercises soon after your delivery; do as many as you can and gradually the tones will return. Squeeze the pelvic floor muscle for three seconds, relax the muscle for three seconds, and then squeeze again. Begin with 10 three-second squeezes, three times a day. Increase repetitions gradually. Work up to doing 50-100 Kegels each day.


Pelvic tilt: Do it once or twice a day with set of five. Lie on your back, with your knees bent. Tighten your stomach and buttock muscles. Allow your pelvis to tilt upward. Flatten the small of your back against the floor as you inhale. Hold for a count of five. Relax and exhale. Repeat three to five times.


Workout Calendar


Month 1: Don’t be in haste start with simple stroll. Just start making a routine. Try going out may be for 5 -10 min. Socialize and feel yourself. Do pelvic floor exercise and pelvic tilts.

Month 2: Get more regular with your walks now. Make a disciplined routine atleast for 5 days a week.

Month 3: Keep the same 5 day routine but now you can increase the duration to 30 minutes walk with some brisk walk in between. Few minutes of swimming can also be introduced now.

Month 4: start walking 30 minutes a day and in the duration of brisk walks. You can now walk for 6 days a week.

Month 5: start walking for 40 minutes now and increase the duration of brisk walk.

Month 6: You can now join a gym or start using a treadmill. Keep going you are just getting slimmer and fitter. Try different strokes and styles in swimming.

Month 7: Add Treadmills to another day in your walking schedule. Continue to walk six days a week, for a total of 3 hours.

Month 8: Introduce speed walks in your walk. Walk six days a week, for a total of 3.5 hours. Aim to do six five-minute speed bursts on five days and 50 minutes of walks with tredmlls on another day.

Month 9: Add cardio now on alternate days, start skipping, jogging, running. Do this for smaller duration with your regular work outs.

Month 10: Target for at least one long walk every week that lasts approximately 60 minutes. Continue to exercise six days a week, and work in additional jogging intervals. Include two days in which you jog for two minutes and walk for one.

Month 11: Continue jogging for 15 minutes twice a week and continue with 40 minutes walk for 6 days a week.

Month 12: Add pushes ups and start experiencing new things now. Continue for 45 minutes workout every day.



a. Biggest challenge is to keep yourself on a priority along with the little one.

b. Being consistent.

c. Rebuilding lost stamina.

d. Finding the right program.



Young mothers often fill with guilt when it comes to take time out for themselves. But one must be cautious about the health benefits for self and family. Only a healthy and a happy mom can keep the family charged.

Today’s environment is more women friendly; partners are stepping forward to support their wife. Everyone wants a fit and a happy partner. Apart from that there are many helping hands available, even if your in laws don’t buy in this idea. Anyone can manage to take some time out for a good reason and rest all are just excuses!

Do not haste to start immediately after delivery, give yourself at least some time to recover and the pelvic section to be build. Start slowly only after 4 to 6 weeks. Activities like gym or swimming must only start after 3 months. In case of C-section be more careful and seek doctor’s advice. Consult your doctor before starting any vigorous exercise. Do not force yourself and consult doctor immediately for any advice or problem.

Appearances do not matter much n front of a happy and a healthy soul. Some people have a tendency to easily lose weight while others take time so stay positive and charged. Do not compare and do not give up. Nothing in this world is as beautiful as your smile, so do not compromise.

Happy Fitness Time.   

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