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Flexible Weight Loss Workout Plan for New Moms

As a new mom, besides having another fragile little being who is wholly your responsibility, another major change that occurs is in your body. Most moms, whether they were regular exercisers before and during pregnancy or not, report feeling like they are in a stranger’s body.

This discomfort can tempt you into engaging in strenuous exercises, which is dangerous for your health. This weight loss workout program for moms can help you ease your way back to a regular routine without jeopardizing your health.

Seek a Specialist’s Advice

Sometimes, what you feel may not be a true reflection of what’s happening to your body. You may feel great and ready to do intense activities but your body isn’t fully recovered.

Childbirth isn’t easy. It involves a lot of strain on your body. Get your gynecologist’s approval first. Do not jump right into high impact workouts. Start slow and work your way up as your body gets back to normal.

Four to Six Weeks

Once cleared by a specialist, start by walking slowly around your neighborhood. Walking is a low-intensity aerobic exercise that strengthens your joints. In addition, the fresh air helps with the stress and pressure that comes with being a new mom.

Start with ten minutes and increase the time and distance as your body adjusts; distance not speed.

After Eight Weeks

If you had a natural birth, most doctors recommend starting some slightly more intense exercise routine. Lifting weights does not qualify as ‘slightly more’.

Proper core abdominal exercises are a great weight loss workout plan for moms who have been diagnosed with diastasis recti. It can quicken the healing process. Diastasis recti is a condition where the rectus abdominis muscles separate making you appear pregnant even after birth.

Here are a few workout plans that can slowly gain you back your strength and quicken your healing process:

Core Compression

In a study by Keller and researchers at Weill Cornell Medicine, the core compression exercise is what you need to get rid of diastasis recti.

Sit with your back straight and your knees resting at ninety degrees. Slowly pull your belly bottom in towards your spine, pull your pelvic floor up, and simultaneously exhale. It draws your abs together and strengthens your core muscles. Inhale as you relax and repeat the exercise.

Pelvic Lifts

Your pelvic floor needs healing and strengthening. To do a pelvic lift, lie on the floor facing up. Bend your knees and with your feet flat on the floor, lift your pelvis as high as you can, hold for a few moments and get back to the starting position.

Kegel Exercises

Urinary incontinence is a problem resulting from childbirth that most moms face. It can occur in the form of embarrassing little urine leaks that happen when you laugh, sneeze or strain.

Kegel exercises can work your bladder muscles. Contract the muscles that control the flow of urine and hold for a while, release for a moment and hold again. The best part is that you can also do Kegels every time you use the bathroom. As the urine flows out, hold it for a few seconds then release, repeat until you are done.


Swimming is a low-impact weight loss workout plan for moms, especially as a new mom. It helps in weight loss and gives you an energy boost. It works both the upper and lower body plus the core.   

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However, you need to consult your doctor first especially if you had a C-section.

After 5 months

At this point, it’s safe to get into your old workout routine. If you were into lifting weight before giving birth, you can get back to it. Do not exhaust yourself too much by trying to lose your baby fat fast. It can affect your milk production. Set small realistic goals.

A Flexible Workout Plan

As a new mom, you may realize that getting back to your old workout routine is hard. Sleeping late and waking up severally to feed the baby may leave you exhausted. You end up with neither willpower nor time to put your body through exhausting routines.

A flexible weight loss workout plan for moms involves creativity. As a mom, you can hardly find one full hour or 30 minutes to work out. However, this does not mean you have to give up. Use whatever chance you get to work out in a way you can enjoy. Create your own workouts.

Use Your Child’s Weight

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For instance, you can use your child’s weight to work out your arms. Stand upright and sway him from the top right side, slowly drop down your arms and lift him to the top left, that’s one rep. Hold your child in your arms and twist your upper body from left to right and back again, trying to keep your lower body unmoved. It works your abs, and your baby enjoys the swinging.

Take a Walk

Take a walk with your child in your arms. Bond as you take as many steps as possible, this is also a good chance for him to get some sunlight. Do 30 squats before the walk and thirty more after.  If you can do a proper squat when holding him, good for you.


Put some music on and dance till you break a sweat. Your child doesn’t have to be asleep for you to dance. He can be right there getting amused by your vigorous moves. If he’s already walking, get him to join you and it can be a mom-child bonding moment.

Eat Right and Get Enough Sleep

Inadequate sleep is a hindrance to your weight loss journey. Moms are advised to sleep when the baby sleeps. Eat a balanced diet, with plenty of vegetables and fruits. Drink enough water and avoid processed food.  

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As a new mom, you probably want to jump right back into your old workout routine. It may do you more harm than good, give your body some time to heal first. You can find a flexible weight loss workout plan for moms that can strengthen your core and pelvic muscles without causing further damage such as core compression, pelvic lifts, Kegel exercises, and swimming. Increase your intensity with time.

Once you are strong enough, look for opportunities to squeeze in an intense workout. Engage in activities that keep you active as you bond with your child. Don’t aim for a massive weight loss, if you follow these tips, it’s going to happen gradually.

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