Home Motivation for Fitness Stay Motivated: Tips for Getting Back in Shape After Having a Baby

Stay Motivated: Tips for Getting Back in Shape After Having a Baby

Stay Motivated: Tips for Getting Back in Shape After Having a Baby


Stay Motivated: Tips for Getting Back in Shape After Having a Baby

Having a baby is a life-changing experience, and for many new mothers, getting back in shape after childbirth can be a daunting task. However, with the right mindset and approach, it is possible to regain your pre-pregnancy fitness level and stay motivated throughout the process. In this article, we will discuss some tips for staying motivated and getting back in shape after having a baby.

Set Realistic Goals

One of the most important things you can do to stay motivated is to set realistic fitness goals for yourself. It’s essential to understand that your body has gone through significant changes during pregnancy, and it will take time to get back in shape. Instead of focusing on losing a certain amount of weight or achieving a specific body shape, focus on improving your overall fitness and well-being. This could include setting goals such as exercising a certain number of times per week, increasing your strength and endurance, or improving your flexibility.

Real-Life Example: Sarah, a new mother, set a goal of going for a 30-minute walk every day with her baby in a stroller. By doing this, she was able to gradually build up her fitness level and regain her strength and energy. Setting small, achievable goals helped Sarah stay motivated and consistent in her efforts to get back in shape.

Find a Supportive Community

It can be challenging to stay motivated on your own, especially when you’re juggling the demands of motherhood. Finding a supportive community of other new mothers who are also trying to get back in shape can make a significant difference. This could involve joining a postnatal exercise class, connecting with other new mothers on social media, or forming a walking group with other moms in your neighborhood. Having a supportive community can provide encouragement, accountability, and a sense of camaraderie as you work towards your fitness goals.

Real-Life Example: Jessica joined a local mom-and-baby yoga class, where she met other mothers who were also trying to get back in shape. The sense of community and shared experiences helped Jessica stay motivated and focused on her fitness journey.

Be Flexible and Patient

It’s essential to be flexible and patient with yourself as you work towards getting back in shape. Being a new mother is already a demanding and unpredictable experience, so it’s important to be kind to yourself and adjust your fitness routine as needed. Some days you may have more energy and motivation, while other days you may feel exhausted and overwhelmed. It’s okay to modify your workouts, take rest days when needed, and give yourself grace as you navigate the ups and downs of postpartum fitness.

Real-Life Example: Maria experienced setbacks and challenges as she tried to get back in shape after having a baby. Instead of getting discouraged, she learned to be patient with herself, listen to her body, and make adjustments as needed. By doing so, Maria was able to stay motivated and make gradual progress in her fitness journey.

Make Self-Care a Priority

As a new mother, it’s easy to prioritize the needs of your baby and neglect your own well-being. However, taking care of yourself is essential for staying motivated and getting back in shape. Prioritize self-care activities such as getting enough rest, eating nourishing foods, staying hydrated, and finding time for relaxation and stress relief. When you take care of your physical and mental health, you’ll have more energy and motivation to dedicate to your fitness goals.

Real-Life Example: Rachel made self-care a priority by asking for help from her partner and family members to watch the baby while she went for a workout or took some time for herself. By prioritizing self-care, Rachel was able to stay motivated, focused, and energized as she worked on getting back in shape.


Getting back in shape after having a baby is a challenging but achievable goal with the right mindset and approach. By setting realistic goals, finding a supportive community, being flexible and patient, and making self-care a priority, you can stay motivated and make progress in your fitness journey as a new mother. Remember that every woman’s postpartum fitness journey is unique, and it’s essential to listen to your body, be kind to yourself, and celebrate your achievements along the way.


Q: How soon after giving birth can I start exercising?

A: It’s essential to consult with your healthcare provider before starting any exercise program after giving birth. In general, most women can start with gentle postnatal exercises as soon as they feel ready, which could be a few days to a few weeks after giving birth.

Q: How do I find time to exercise as a new mother?

A: Finding time to exercise as a new mother can be challenging, but it’s essential to prioritize your well-being. Look for opportunities to incorporate exercise into your daily routine, such as going for a walk with your baby in a stroller, doing quick home workouts during nap time, or joining a postnatal exercise class that welcomes babies.

Q: What are some safe postpartum exercises to start with?

A: Safe postpartum exercises to start with could include walking, gentle yoga, pelvic floor exercises, and postnatal strength training. It’s important to listen to your body, start slowly, and gradually increase the intensity and duration of your workouts as you regain your strength and energy.



Please enter your comment!
Please enter your name here