read our blog

Postpartum fitness

Bouncing Back? 

Nah, Let’s Ease Back! A Real Talk on Postpartum Fitness. If you’ve just had a baby, congrats! Your body just did something amazing, and it deserves care and patience. Postpartum fitness isn’t about “bouncing back” but it’s about rebuilding strength, reconnecting with yourself, and feeling good in your new body.

Start Slow and Listen to Your Body

After months of growing a tiny human, your body needs time to recover. Start with gentle movements like breathing exercises, light pelvic floor work, and daily walks. If you had a C-section or any complications, check with your doctor before doing anything strenuous.

Focus on Your Core and Pelvic Floor

Pregnancy puts a lot of strain on your core and pelvic floor, so strengthening them should be a priority. Try diaphragmatic (belly) breathing, pelvic tilts, and glute bridges to activate deep core muscles and improve oxygen flow. Avoid crunches or heavy lifting too soon as they can do more harm than good if your core isn’t ready.

Easy Exercises to Get You Moving

Here are a few beginner-friendly exercises to help ease back into movement:

• Pelvic tilts: Strengthen your core and lower back
• Glute bridges: Activate your glutes and stabilize your core
• Seated marches: Improve circulation and gently engage your abs
• Wall sits: Build lower body strength without straining your joints

Find a Workout Buddy

Having a friend to exercise with can make postpartum fitness more fun and motivating. Whether it’s another new mom, your partner, or a group, having support can help keep you consistent and encouraged.

Fuel Your Recovery

Your body is still healing, and if you’re breastfeeding, you might need extra calories. Focus on whole foods, protein, and hydration. Don’t stress about dieting. Nourish yourself so you have the energy to recover and take care of your little one.

Ditch the “Snapback” Mentality

Forget the pressure to “get your body back.” Your body has never left, it just did something incredible! Postpartum fitness isn’t about looks, it’s about feeling good, building strength, and taking time for yourself (even if it’s just 10 minutes a day).

Build a Support System

Whether it’s a postnatal fitness class, an online group, or a good friend, having a support system makes a difference. Some days will feel easy, and some will feel impossible—that’s okay. Progress isn’t always linear!

Be kind to yourself. Celebrate small wins, listen to your body, and remember that postpartum fitness is a journey, not a race.

With LVFT, our certified pre and post natal coaches will guide you and tailor trainings to your postpartum journey to help you regain strength safely and effectively. You don’t have to do it alone!