Many women are often keen to lose a little extra weight after their baby is born. However, with a new bundle of joy to take care of and a completely new routine to get used to, it can be hard to find the time to eat right and exercise. Unfortunately not eating a balanced diet and being physically inactive can lead to further weight gain and lower back pain. Good exercise post-baby can play a crucial role in preventing both of these.

Tips for new mums

Here are my top tips to reduce excess weight following pregnancy:

• As soon as you are able to walk, start taking yourself and bub for a 20-30 minute walk. Not only will this cardio based exercise aid in weight loss, but it will also give you a much needed break from the busy household.
• Plan your exercise around nap times. While baby is sleeping, do some laps around the house or try to do some step ups. The release of endorphins you will get will give you that extra surge of energy you have been craving.
• Don’t forget the weights! Muscle is so important for weight loss: it helps to boost our metabolism and burns more calories post workout than cardio based exercises. Mums and Bubs Bootcamps are great for these!
• Join a mums and bubs Pilates or yoga class. Core strengthening and flexibility is important to maintain to reduce the likelihood of things like low back pain. However if you’ve had a C-section, consult your doctor before doing any exercise which involves your abdominal muscles.
• If you want to head back to the gym, look for a health club with a good crèche where bub can be looked after while you work out. If you need some extra motivation, recruit a friend or someone from your mother’s group to hit the gym with you.

Get your baby involved!

For busy mums, it’s all about multitasking! Here are a few simple weighted exercises to give you some bonding with bub and get in some exercise at the same time.

1. The Pram Lunge: Place bub in the pram. Hold the pram at arms length standing in a split position (on foot in front of the other – hip width apart). Lunge down by dropping your back knee towards the ground, keeping your chest up and pushing the pram out in front of you. Pause before lifting yourself back up, and pulling the pram back in towards you. Repeat 3 lots of 10 each leg.
2. Baby Shoulder Press: (not recommended until your baby can hold their head up ~6mths). Hold baby at the front of your chest facing you. Feet should be hip width apart. Push the baby up into the air briefly before lowering back down. Repeat for 3 lots of 10.
3. Baby Squat with Chest Press: Hold baby in close to your body. Feet should be slightly wider than hip width apart. Squat down towards the ground ensuring you keep your knees behind your toes. Pause before lifting yourself up. As you lift push baby out in front of you at chest height.
4. Plank: Lay baby on the floor on a mat or towel. Lie over the top of your baby face down so that your forearms are next to the baby. Lift yourself up onto your toes (keeping your forearms on the ground), so that your hips are in line with your shoulders. Hold for 30-60 seconds.

It’s important you and bub are comfortable and have fun! Safety first - start slow and stop exercising if you feel unwell. If anything is too difficult, start with less reps and build up over time or begin each exercise without bub.

A word on nutrition

It’s a good idea to fill the house only with good, whole foods including fruit and vegies, lean meat, fish, low-fat dairy and healthy snack foods during and post-pregnancy. If the pantry is stocked with high energy junk food like chips and chocolate – when you’re tired and hungry you’re more likely to reach for these unhealthy options than seek out nutritious choices.

If you need some recipe inspiration, check out some of our delicious, healthy meal ideas.

Need some extra advice?

LifeShape Clinic’s programs are tailored to your individual needs, so wherever you are on your journey to parenthood, the advice we give is carefully tailored to you and your pregnancy. If you are pregnant, trying to conceive or need help with nutrition and exercise after pregnancy, you can be assured that our medical, dietetic and exercise advice is always in the best interest of you and your baby. Book your no-obligation initial assessment today by calling 1800 567 348 or online.

Disclaimer: Before commencing any new dietary or exercise program after giving birth, ensure you chat to your doctor or health care professional.