Get Your Figure Back in No Time!

“You miss 100% of the shots you don't take” –Wayne Gretzky (retired Canadian hockey player).
Get Your Figure Back in No Time!

Last update: 16 January, 2018

After giving birth, many mothers wonder what exercises you can do to get your figure back quickly. In this article, we want to share some tips to help you reach your goal. 

Postural education

What are we talking about when we say postural education? The expression refers to teaching the body to adopt the right posture. 

Having good posture is fundamental, since correct alignment of your body is a key part of getting your figure back in a short amount of time.

The benefits that come from knowing how to pick up your baby correctly and how to do each exercise the right way are undeniable.

According to experts, this know-how prevents back problems. It also helps to avoid pelvic floor dysfunction, which affects the uterus, the bladder and the rectum.

Waiting is an essential part of getting your figure back quickly

One aspect to consider before taking on any sort of exercise program is that you can’t start right after you’ve had a baby. You should make sure you have authorization from your OB/GYN before beginning, since postpartum recovery time is different for every woman.

The goal of these exercises is that you get out of your postpartum routine and start feeling active again. In fact, according to a specialist in psychoprophylaxis, the idea is for women to become active after giving birth in order to improve their mindset and improve their self-esteem

When to start a training program

In many cases, it’s best not to go back to the gym until at least 3 or 4 weeks after giving birth. However, the right time for you will be decided by your doctor. He or she will evaluate your physical condition to determine how long you need to wait before beginning an exercise regime.

how to get your figure back in no time after giving birth

How to get back into shape quickly

What kinds of exercise can help you get your figure back quickly? Before mentioning a few suggestions, we want to point out that many exercises can be done using a common object called a therapy ball

With that in mind, here are some ideas:

  1. You can rest your abdomen on top of the ball to exercise the muscles in your hips and pelvis. Place your palms on the floor and lift up one leg. You can do two sets of ten repetitions, alternating between legs.
  2. Maintaining the same position as in the previous exercise, you can lift up your legs and tighten your glutes. This will strengthen the abdominal region. Once again, you can do two sets of 10 repetitions.

Exercises for strengthening muscles and organs

  1. This time, you need to lay your back down on the ball with the goal of strengthening the muscles of your lower abdomen, thighs and glutes. As before, do 2 sets of 10 reps.
  2. Another exercise involves lying face-up on an exercise mat and lifting your lefts up at a 45° angle from your body. While doing so, bring your chin to your chest and keep your arms level with your body. Hold the position for 10 seconds, three times. This exercise will help strengthen your organs.

Involving your baby in your exercise routine

You can also invite your baby to join you in your routine. How can this be done? Here are some ideas:

  1. You can take your baby and raise him to the height of your shoulders, then bend your knees. This will strengthen your legs and the back of your thigh and also help you gain control of your abdomen. You can do two sets of 10 knee flexes.
  2. Stay in the same position as in the previous exercise and lower your baby while holding your position, without bending your knees. You can also raise your arms and lower them for 10 seconds, two times. Here you are working the muscles in your back, chest and arms.
how to get your figure back in no time after giving birth

Upper-body strengthening exercises

  1. While lying face-up on an exercise mat, hold your baby above your abdomen with your arms at a 45° angle to your body. This will allow your baby to strengthen his perception through his visual field while interacting with mom. After lifting your baby, you can lower him again.

Lower-body strengthening exercises

  1. Starting out in the same position as in the previous exercise, lift your legs at a 90° angle, forming an L. You can also try the same exercise while holding your baby over your legs. He will slide forward as you lift up your legs. This activity requires you to tighten your abdomen, glutes and thighs, thus strengthening these three parts of your lower body.
  2. Now move onto your side and carry out two or three sets of leg raises before switching to the other side. During this exercise, you can talk, play or sing with your baby.

As for all of the previously mentioned exercises, you can start with just 1 or 2 exercises and then add a bit more onto your routine each day. Your goal should be to reach 10 minutes of physical activity each day by the end of the first week.

Recommendations for postpartum exercising

For some conditions, exercising may be advised against – for example, if a woman has developed an infection after giving birth, or has suffered a serious tear in the genital region during childbirth.

Furthermore, if the woman experienced a lot of bleeding during birth, she may be anemic. Anemia can have a major impact on her physical performance. If the mother had her baby by C-section, then she will have to wait longer before picking up an exercise routine.

Be careful not to overdo it

Some women are so concerned about losing weight that their level of physical activity and their exercise routines become excessive. However, during the postpartum period, your exercise time shouldn’t last more than 15 t0 20 minutes.

At the same time, your exercise routine should be accompanied by a balanced diet. And of course, you always need to stay well hydrated.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Swift DL, McGee JE, Earnest CP, Carlisle E, Nygard M, Johannsen NM. The Effects of Exercise and Physical Activity on Weight Loss and Maintenance. Prog Cardiovasc Dis. 2018 Jul-Aug;61(2):206-213.
  • Poti JM, Braga B, Qin B. Ultra-processed Food Intake and Obesity: What Really Matters for Health-Processing or Nutrient Content? Curr Obes Rep. 2017 Dec;6(4):420-431

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.