7 Things you Need to Know about your First Postpartum Workout
The post-baby body. What an adjustment. You go from being a “glowing” pregnant woman with a perfectly round bump to having an empty, jiggly, belly in a matter of minutes. I had every intention of being easy on myself when it came to getting back in shape. I didn’t set any particular timeline or aim to fit into a certain pair of old jeans (I mean… leggings are a girl’s best friend, right?). However, I couldn’t wait to get the go ahead from my doctor to start working out. I had been in the best shape of my life before getting pregnant and I was anxious to feel the adrenaline rush of a good workout again. At six weeks postpartum, my OB gave me the thumbs up and I started that day. I had no idea about the journey that was ahead of me and all the little things I’d have to learn along the way. For all you postpartum mommies, here’s what to expect from your first workout.
You’re going to be really weak
Holy. Crap. I never imagined I’d be so out of shape. I remember laughing in the middle of my first workout because of how weak I was. It was one of those, “I need to laugh or I’m gonna cry” moments. I had no upper body strength and my core was done for. My belly was like water bed. I modified just about every move I did during that first workout and that was fine with me.
I highly recommend your first workout be something created for postpartum women. Try to find a program that doesn’t jump right into crazy intense workouts, but instead focuses on healing the parts of your body that have been knocked out of whack by pregnancy and childbirth. Your initial postpartum workouts should be about recovery, not trying to hurry up and get a six pack. My favorite postpartum workout program is The Postpartum Cure. It focuses on strengthening your core, pelvic floor, and helping cure diastasis recti. It also comes with a nutrition plan for recovery and breastfeeding, a meal plan, recipes, grocery lists, and more. It’s honestly the most comprehensive program I’ve found for postpartum mommies that are ready to recover and get back in shape.
You’re going to pee (a lot)
There were jumping jacks in my first postpartum workout. Jumping. Jacks. As soon as my feet left the ground, I peed my pants! I had heard women complain of this before, but it was such a strange feeling to have no control over my bladder. I took at least three breaks in our first workout to run upstairs and go to the bathroom. I was terrified that it was never going to get better, but over time, all of those weakened muscles get stronger (this is where strengthening that pelvic floor comes in). Now I can proudly say that I can do a jumping jack without wanting to change my pants.
You’re going to need more than one bra
At six weeks postpartum, my boobs were still trying to establish and regulate my milk supply. They were huge. Wearing one bra was not an option and I could forget about trying to fit into one of my old sports bras. I doubled up on supportive nursing bras and always made sure to feed Weston right before I worked out.
You probably won’t make it through without being interrupted
We set up a gym in our basement so that we could cancel our gym membership and workout at home. It made things so much easier with a brand new baby who didn’t have a reliable schedule. I would always try to workout while he was sleeping, but it never failed that he would wake up and want to nurse. I don’t think I made it through a full workout until he was at least three months old.
You’re going to sweat more than you’ve ever sweat before
I don’t know what it is about those postpartum hormones, but they make you sweat like crazy. Weston was born in November, but I spent the entire winter in a tank top because I was always hot. Add in some physical activity and you better believe you’re going to sweat like crazy. I always made sure to drink lots of water so that all that sweating wouldn’t affect my milk supply.
You’re going to get discouraged
When you get your first glance at your postpartum body, it can feel like you have such a long way to go. It’s easy to get discouraged. My best advice is to be kind to yourself and surround yourself with supportive people. I’m part of a free fitness group on Facebook run by a mother of three who is the queen of the post baby body. The group is made up of women only and it’s a great judgement free zone to go to for some support and accountability. You can join us here!
It’s going to feel so good
Your first postpartum workout is going to be hard, sweaty, and even a little discouraging, but it’s also going to feel so good. Making fitness a priority was so important to me as a new mom. Of course I wanted to lose the baby weight, but working out did so much more for me. It helped energize me during those first few sleepless months and it made me a happier, more productive mom. It definitely took some time, but before I knew it, I regained my strength and even fit into my pre-baby wardrobe.
My body is far from being the same as it was before I had Weston. My hips are wider, my boobs are bigger, and I have a mild case of diastasis recti. In my opinion, my post baby body is so much better than it was before. It created, grew, and nourished a baby! And, I don’t hate the bigger boobs either. Take it easy on yourself mama, and trust the process.
If you want a more in depth guide to the 4th Trimester, check out The Postpartum Handbook. It walks you through what to expect, tips for managing pain and speeding up recovery, postpartum fitness, postpartum sex, your postpartum diet, and more.
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