Getting Back Into Fitness After Having a Baby
First things first — can we just take a moment to acknowledge what your body has actually done? It has grown an entire human being. With hair. And a brain. And tiny little nails. That is insane. That is mad. And that body of yours deserves so much more credit than we give it.
If you're reading this feeling not quite like yourself, struggling with your body confidence, exhausted from broken sleep, and wondering if you'll ever feel fit and strong again — I hear you. And I want you to know that what you're feeling is completely normal.
I'm Bianca, a holistic female online fitness coach specialising in women's health, and post-natal fitness is one of my greatest passions. Here's my honest guide to getting back into fitness after having a baby.
The biggest mistake new mums make
Going too hard, too soon. I see it all the time. A new mum feels a burst of motivation, jumps straight back into intense workouts, and then either injures herself, burns out, or feels worse than before because her body just isn't ready. Your body has been through one of the most extraordinary physical experiences a human can go through. It needs time, patience and gentleness — not a six week shred programme. The other mistake? Not exercising at all because life with a newborn is overwhelming and finding time feels impossible. Both extremes don't serve you. The answer, as always, is somewhere in the middle.
Where to actually start
The very first thing I focus on with every post-natal client is rebuilding the core and pelvic floor. This is non-negotiable. Pregnancy and birth put enormous pressure on these muscles and rushing past this step is what leads to long term issues down the line. This doesn't mean hours in the gym. In fact in those early weeks I recommend nothing more than gentle core and pelvic floor work — and that's enough. Slow and steady genuinely wins the race here.
What a realistic post-natal fitness journey looks like
The key is short, simple home workouts that fit around your baby — not the other way around. Here's how I approach it with my clients. Early weeks — gentle core and pelvic floor exercises at home, short walks, rest and recovery. This is enough. Don't let anyone tell you otherwise. As you get stronger — 20 to 30 minute home workouts that build gradually. No equipment needed, fits around nap times, no childcare required. When you're ready — slowly introducing gym sessions as your strength and confidence builds, gradually adding cardio back in as your body allows. The goal — finding a consistent routine that fits your life as a mum. This is the hardest part and the most important part. Consistency always beats intensity.
The thing nobody talks about — time and energy
New mums don't have time. New mums don't have energy. New mums are running on broken sleep and giving everything they have to another human being. So if you missed a workout — that's okay. If you haven't exercised in weeks — that's okay. The hardest part of post-natal fitness isn't the exercise itself, it's finding a consistent routine that actually fits into your new life. That's exactly what I help my clients build.
A note on body confidence
Your body looks different. It might feel different. And the pressure to "bounce back" that society puts on new mums is honestly something I find really frustrating. Your body isn't broken. It doesn't need fixing. It just needs support, nourishment and time. And most importantly — kindness. Be kind to yourself. You are doing an incredible job in the most exhausting, overwhelming and beautiful season of your life. The goal isn't to get your old body back — it's to feel strong, confident and well in the body you have right now. And that starts with being your own biggest cheerleader, not your harshest critic. Trust me — with the right support and a little self compassion, you will get there.
Ready to start your post-natal fitness journey?
If you're a new mum looking for a gentle, realistic and personalised approach to getting back into fitness, I'd love to support you. I create fully personalised training and nutrition plans for post-natal women that work around your life, your baby and your body. Want easy high protein meal ideas to support your energy and recovery? My High Protein Meals for Easy Fat Loss ebook is a brilliant place to start. Get your copy here → https://payhip.com/b/FO2C4 Ready for fully personalised 1-1 support? Apply for coaching here → https://www.bfitwithb.com/start-coaching
