It seems as if it’s only minutes after we hear those precious baby cries that we are inundated with thoughts and celebrity photos of “the snapback”. We’ve created this beautiful new being who we’ve hardly met, we’re underslept, but still under the invisible expectation of physical perfection. How do we compete? 

The answer is: We don’t. 

We create our own pace, we learn our babies and we get our bearings. And when the timing is right we ease back into a new workout routine. As a mother of 4 and a wellness professional for over a decade, I can tell you that learning what works for you goes a very long way. When you’re up every couple hours for feedings, your body has been through the equivalent of a car accident or two and your hormones are causing you to feel a little, okay a lot, unlike your normal self, perfecting the “ease-back” is where it’s at. 

So that being said, if you are ready, here are a few tips and tricks to ease back into your fitness and create a new workout routine after pregnancy. 

Step 1: Listen to Your Body

Postpartum is no joke ladies. Your body has just endured a beautiful yet depleting journey of creating and birthing an entirely new human being. It’s not something we can be dismissive about. If no one has ever told you, you feel exhausted because you are healing. The placenta detaching from your uterus leaves a very large plate-sized wound. Your abdominal muscles have been stretched to (if not past) capacity and many of you may be recovering from surgery. 

You know, c-section? The arguably “easy” way to have a baby? I’ve heard the critics, and they’re misguided. There’s nothing easy about experiencing a process that requires your organs to be temporarily outside of their natural resting place and then reorganized in order to bring your baby earth-side. 

Either way baby reaches your arms, the process alone is traumatic for the body. With that in mind, it is beyond important that we listen to our body’s needs. When creating a new routine, choose exercise that feels comfortable for your body to perform. Pay attention to the spots that feel tight and rest when needed. 

You wouldn’t take a person out of a crushed vehicle and bring them to an intense fitness class would you? Same principle applies here. 

Step 2: Choose a Fitness Routine You Enjoy

If you’re already not sleeping, you’re healing and a shower feels like an extravagance, then forcing yourself to do a workout you hate will not last long. When acclimating to life with a new baby, it is important to find time to invest in yourself. This alone is a sacrifice. That is why it is imperative to choose a workout that not only feels good to your body, but your soul as well. Sounds a little deep, I know. But it’s no less true. When creating a new workout routine after pregnancy, the little things matter. If you are putting aside time to strengthen your body and improve your endurance, the time spent should bring joy and replenishment. Think Marie Kondo, only for your fitness routine. If the class brings you joy, and a little soreness, you’re on the right track.

Step 3: Stretch and Strengthen

Remember that healing process I mentioned? Well, it happens to last approximately 2 years. Over the next 730 days, you will find that the body goes through phases. The hormones will change, the abdominal muscles will begin to pull in, the back may need adjusting and the pelvic floor, well, might need a little help. 

Choosing a routine that incorporates both stretching and strengthening will ensure that your body is receiving the best of both worlds in regards to fitness TLC. By doing exercises that incorporate body weight and other forms of strength training, you can assist your body in pulling in and tightening the pelvic floor, which means less freaking out when you sneeze. Strength training also aids in back support and pulling in those abdominal muscles. 

On the other hand, doing exercises that require deep stretching will loosen muscles in the back, hips and hamstrings that often become tight postpartum. Stretching is also a wonderful way to address common ailments such as headaches caused by neck and upper back tightness resulting from the long hours of nurturing your little one. 

Be Kind to Yourself!

Any way you roll it, navigating life with a newborn can be tricky, especially when it comes to creating a new workout routine after pregnancy. Take it slow and listen to your bodies signals, always have the approval of your doctor, choose classes you enjoy and cause you to feel accomplished after completion, and/or get one-on-one support if you need it. There is no rush. And can I tell you a secret? Lean in close… 

The “snapback” is bullsh*t. 

Do you Mama. 

Come visit us this Saturday for Mommy and Me fitness, each Wednesday at 11:30 a.m. for Baby and Me Yoga & each Monday in October (21st and 28th) at 10 a.m. or New Moms Circle!

Guest writer: Chantelle Pape, content writer, fitness guru, & mother of 4. 

You can find her @food_allergy_momager