Postpartum Workouts in Cleveland: Workout Tips for New Moms
Before I had a baby I really believed that we all “have the same 24 hours in a day”. Now I know whole-heartedly this is just not true. As a new mom working part-time, I have SO much respect for full-time working moms, full-time stay-at-home moms, part-time moms juggling their schedules, moms who work from home while their baby is also home being taken care of by someone else, and moms who work on site and feel like they never get a minute at home to themselves.
Moms, it’s A LOT. Our schedules are insane, and as a new mom, I’m still trying to even figure it out. Seasoned moms - how do you do it all and seem so chill?
One thing I truly understand is how hard it feels to get a workout in, and prioritize this time for you. But one thing I understand even more, is how important self-care is for our mental health, so that we can continue showing up for our babies, kids, and partners.
You’ve heard it before but it’s true - you’ve gotta fill your own bucket before your can show up fully to fill someone else’s.
Here’s the good news about postpartum workouts - you don't need to jump back into intense workouts or feel pressured to “bounce back.” Postpartum fitness is about rebuilding strength, reconnecting with your body, and finding movement that fits into your new life as a mom.
Whether you're newly postpartum or several months into motherhood, here are a few tips to help you get started.
Start Rebuilding Your Foundation
Your first postpartum workout will and should look very different from your pre-pregnancy workouts.
No matter how far out you are from giving birth, you need to start by rebuilding your foundation - think, breathing, core activation, and pelvic floor reconnection. So what does this look like?
Focus on 360-breathing, learning to bring the body back into neutral alignment, pelvic floor activation, upper back mobility, and hip mobility. The goal is reestablishing the connection between your breath + PF + core, and easy mobility that counters the feeding, carrying, holding, and sitting we do all day, especially early postpartum. Here’s an example of what your first workout back may look like.
Focus on Resistance Training
Resistance training can help to heal tissue, rebuild muscle, support your joints and bones, and make everyday activities easier. Although we may not be “cleared” for at least 6 weeks postpartum, we can start incorporating basic, everyday strength exercises into a more structured workout. Think about movements that translate directly to motherhood:
Sitting while holding your baby —> try some squats onto a chair while holding or putting your baby in a carrier.
Lifting from the floor —> try deadlifting your baby from the floor to your arms.
Pushing —> find a hill and push your baby up 5-10 times.
Pulling —> grab a resistance band (one of the best postpartum tools), and do some upper back mobility.
Carrying your baby and car seat —> walk around with your car seat for 30 seconds, then 45 seconds, then 60 seconds…make sure to hit both sides.
Getting up and down from the floor —> hold your baby in a kneeling position, stand up, and come back down to kneeling through a lunge.
Building core and full-body strength —> work in some of those foundational exercises like breathing and core. If you’re not sure where to start with this one, I’m here to help!
Your workouts don't have to be complicated to be effective. Pairing these movements with some core recovery will help you heal quicker and help you begin to feel strong again. Once you’re cleared to start lifting you can upgrade from baby to weights.
Keep Your Workouts Short and Realistic
As a new mom I know how hard it is to actually find time to workout. The good news? There is no wrong answer as long as you’re showing up to do something. Here are some reminders for getting started:
Your workouts don’t have to be long to be effective - a 20-minute workout counts. A 10-minute workout counts. Even doing half your workout in the morning and half in the afternoon counts. Instead of waiting for the “perfect” time to exercise, focus on finding small pockets of time that work for your current routine. One of my favorite ways to train in 20 minutes is to do Iron Cardio. Grab a kettlebell, choose 2-3 exercises, and complete each exercise for 3-5 reps. Repeat for 20 minutes and see how many rounds you can get.
Aim for full body -if you only have time for 10-30 minutes of training, aim for full body workouts using compound movements. This means exercises that use more than one muscle group, such as squats, deadlifts, presses, and rows. These will give you the most bang for your buck in a short amount of time.
Incorporate movement snacks - add movement into your day when you can. Working 40 hours at a desk? Stand up and do 10 squats every hour. Doing tummy time with your baby? Lie down, hold them on your hips, and do some weighted glute bridges. Making dinner? Do 5 push ups between prepping. There are lots of ways to be intentional with movement, even if we don’t have time for a structured workout.
Stop Trying to “Bounce Back”
Your body will never be what it was before pregnancy. Sorry! But let’s face it - we just spent 40 weeks carrying a baby, and then pushing that baby out of us. Our bodies go through a lot in pregnancy. Here’s the good news though - your body will never be the same, but it can be BETTER.
Instead of focusing on getting your pre-pregnancy body or weight back, focus on strengthening and healing the body you have now.
You want to feel strong carrying your baby. You want the energy to keep up with your kids. You want confidence in your body and the ability to participate in the activities you enjoy.
If you focus on getting stronger, you will also begin to feel better, look leaner, and develop an appreciation for all your body can DO. Postpartum fitness isn't about getting your old body back. It's about building an even stronger body for this new chapter of your life.
Looking for Postpartum Workouts in Cleveland?
Do not rush your recovery. Progress gradually and give your body time to rebuild. If you're a new mom in Cleveland and you're looking for a supportive approach to postpartum strength training, I'm here to help.
My postpartum fitness programs are designed to help you gradually rebuild strength, reconnect with your core, and feel confident in your body—without the pressure to “bounce back.”
Join us in person every Tuesday at Decent Shape in Lakewood for Babies & Bells, a strength and conditioning class for postpartum mamas. This is a NEW class - bring your friends and let’s support each other in our mom strength eras. Click here to book.
If you’re not local or looking for something you can do at home, check out my 6-week Core Restore program. This program is intended for you to begin as soon as you’re ready postpartum, whether that is one week out or 6 months out. Click here for more.
Start small. Build strength. Give yourself grace. You've got this, mama.
