How Postpartum Fitness Helps Plus-Size Moms Regain Strength
Now that you have given birth to your beautiful baby, it is time to turn your attention to yourself. As you continue to care for your baby, you need to also attend to your body to recover quickly without complications. Remember that regaining strength after your pregnancy is what you should plan for right away with postpartum fitness.
Postpartum fitness is about so much more than “bouncing back” to your original health status before pregnancy. It’s about regaining strength, reclaiming your body, and feeling empowered in your journey as a plus-size mom. Let’s talk about how you can start your safe and gradual recovery exercises that you will enjoy.
Why Postpartum Fitness Matters for Overweight Women
You might have been asking yourself this question. Why should I even consider postpartum fitness when my job should only be to take care of my baby?
I know you suppose to give adequate attention to your child, but you need to be strong for them. Let me tell you this, don’t think that postpartum fitness is about chasing an ideal image of motherhood. It is more about:
Restoring Core Strength:
Exercise will help you to regain your core strength, tone and strengthen your abdominal muscles and return your belly to its original shape. So, you need to be strong to be able to carry your chubby baby.
Improving Energy Levels:
I know you don’t have enough time rest or sleep because of the demand to care for your newborn baby, but moving your body can boost your stamina. Do you know that your few minutes of workouts can help you to handle the stress involved during this time without you being exhausted?
Preventing Aches and Pains:
Postpartum women often deal with back pain, pelvic floor issues, and tight shoulders. Maintaining the right breastfeeding or bottle-feeding posture and movements can help to handle these challenges.
Your abdominal muscles form a natural corset that supports your back and internal organs. These muscles are stretched in pregnancy to allow your uterus to grow and can be weakened so need to be strengthened. Exercising these muscles will help to strengthen your core which in turn will support your back, pelvic organs and tummy and prevent potential aches and pains (King’s College Hospital, 2023).
Prioritizing Mental Health:
Exercise is a natural mood booster, and you know what? When you become the happy mom, you will nurture a happy baby. So, you need to make some moves and stretches to improve your emotions.
Important Steps for Plus-Size Women to Regain Fitness After Birth
Step 1: Rest and Heal First
You need to keep informing yourself that you just gave birth, because there are chances that you will ignore your health at this time. Whether you delivered vaginally or through Caesarean-section (CS), your body went through some physiologic changes and stress and deserves rest. Experts recommend waiting at least 6 weeks before starting formal or stressful exercise, longer if you had complications. I recommend that you use this time to focus on these fitness tips for postpartum moms:
Gentle Walks:
- Postpartum exercise doesn’t have to be tedious. During the earlier period you need to be gentle on yourself, in order to recover fast. So, strolling around the block with the baby is enough for you. So, don’t think taking a walk for some minutes a day is not helpful.
Pelvic Floor Awareness:
- At this time, you may do Kegel exercise also known as pelvic floor muscle training which strengthen your muscles that support your bladder, rectum and uterus (womb). They can help you with bladder and bowel control (National Library of Medicine, 2025).
- But remember that you don’t suppose to do them while holding your breath because this is a common mistake among women. Kegel exercises can be done any time you are sitting or lying down. You can do them when you are eating, sitting at your desk, driving, and when you are resting or watching television (National Library of Medicine, 2025).
- Once you know what the movement feels like, do Kegel exercises 3 times a day: Make sure your bladder is empty, then sit or lie down, tighten your pelvic floor muscles (Hold tight and count 3 to 5 seconds). Now relax the muscles and count 3 to 5 seconds, and finally, repeat 10 times, 3 times a day that is morning, afternoon, and night (National Library of Medicine, 2025).
Breathing Exercises:
- You need to do pursed lip breathing exercise which reduces the number of breaths you take and keeps your airways open longer. More air will flow in and out of your lungs so you can be more physically active. To practice it, simply breathe in through your nose and breathe out at least twice as long through your mouth, with pursed lips (American Lung Association, 2024).
- You can also do diaphragmatic breathing, which is meant to help you use your diaphragm correctly while breathing. Start by breathing in through your nose and pay attention to how your belly fills up with air. Breathe out through your mouth and try to relax your neck and shoulders as you retrain your diaphragm to take on the work of helping to fill and empty your lungs. During diaphragmatic breathing, you consciously use your diaphragm to take deep breaths (Cleveland Clinic, 2022).
Step 2: Gradually move into Postpartum Workout Routine
As you are recovering gradually, you need to start considering your postpartum exercise as rebuilding the structure of your body. Now let’s see some postpartum fitness for plus-size moms that will do you good.
Best Postpartum Exercises for Plus-Size Moms:
- Pelvic Tilts: Lie on your back with your knees bent. Gently flatten your lower back against the floor, then release. This helps to strengthen and reconnect your abdominal muscles and pelvis.
- Glute Bridges: Same position as pelvic tilts but lift your hips toward the ceiling. This exercise gives you stronger glutes and reduces your back pain.
- Seated Leg Lifts: Sit on a sturdy chair and lift one leg at a time. This strengthens your core without putting strain on your back.
- Modified Planks: Start on your knees and hold for 10 seconds, gradually increasing time as you get stronger.
- Walking: Increase your pace and distance gradually. Walking is also helpful to supply the strength you need.
Step 3: Pay Attention to Your Pelvic Floor
If you want your postpartum recovery to be fast and effective you to try to care for your pelvic floor muscles. This group of muscles usually go through a lot during pregnancy and labour. So, giving your pelvic floor some tender loving care at this time, can prevent leaks, discomfort, and other funny experiences you may have after childbirth.
Pelvic Floor Exercises for Postpartum Moms:
- Kegels: Kegel exercise tighten your perineal area as if you are stopping the flow of urine. So, you hold for a few seconds, and then release it.
- Squats: Properly done squats can strengthen your pelvic floor and your legs simultaneously.
- Child’s Pose Breathing: Stay on the kneeling position, stretch yourself forward, and take deep breaths to gently engage your core and pelvic floor.
Step 4: Strengthen Your Core Gently with Postpartum Fitness
Remember, your core is not just about your abdomen. It involves some other structures such as your back, pelvis, and diaphragm. Postpartum diastasis recti (separation of abdominal muscles) are common, so avoid crunches (exercises that target your abdomen) or sit-ups (exercises that strengthen your abdominal muscles) for now. Instead, you can try:
- Bird Dog: Go on all fours, extend one arm and the opposite leg, then switch. This move improves balance and core stability.
- Heel Slides: Lie on your back, bend one knee, and slide the other heel away from you, then back.
Step 5: Embrace Your Functional Postpartum Fitness
Do you know that even motherhood on its own is a workout. Try lifting your baby, carrying groceries, or doing 47 squats while picking up your baby’s toys. Functional fitness helps you move better in daily life. Let’s see the real-life fitness hacks during this period:
- Baby Carrier Workouts: Strap on your baby and do squats or lunges, and baby will also benefit because they love the motion.
- Laundry Lifts: Use that basket as an impromptu weight for you to do overhead presses.
- Dancing with Baby: Put on some music and dance around your living room with your baby, and both of you will enjoy it.
Step 6: Listen to Your Body During Your Postpartum Fitness
During your postpartum fitness remember that your body knows when it wants rest. You may experience slight soreness but if you feel exhausted or sharp pain or discomfort you need to attend to yourself. So, this is the right time to rest because naps may be the self-care you need.
Step 7: Make Your Workout Fun and Sustainable
You need to make your fitness journey fun because if your workouts feel like a chore, you won’t stick with them. Find activities you enjoy, whether it’s yoga, dance, or simply walking while listening to your favourite podcast. Now ways to keep your exercise light-hearted include:
- Reward yourself for progress with a bubble bath, new leggings, or coffee drink.
- Join online postpartum fitness groups for accountability and support.
- Laugh at the chaos because some people may think your downward dog is hilarious.
Things Most Plus-Size Moms Wonder About Postpartum Fitness
- Question 1: Will I ever feel “normal” again; will my shape return to how it was before?
- Response 1: you will regain your original shape and health status, but it will take you sometime to achieve. You should also remember that postpartum recovery is a marathon and not a sprint. Love yourself and celebrate every milestone, no matter how small.
- Question 2: What about losing weight; will I lose weight soon?
- Response 2: My suggestion is that you should focus on rebuilding your strength and feeling good in your body. If weight loss happens alongside, that’s great, but it shouldn’t be the main goal right now. Later, you can achieve weight loss. So, take one step at a time
- Question 3: How do I find time to work out; I am busy with my baby?
- Response 3: You must not spend an hour on exercise, few minutes can do wonders. Plan your fitness routine into your day, not the other way around. A 10-minute workout while the baby naps is better than nothing.
Affordable Tools for Your Postpartum Fitness
You don’t need a gym membership to get started, you can do these exercises on your own unless you just want to socialize with others. These tools can help you regain strength and confidence without breaking the bank. Here are some budget-friendly tools you can buy:
- Yoga Mat: Perfect for postnatal yoga, stretching, or core exercises. Look for non-slip options.
- Resistance Bands: These are versatile, compact lightweight, and budget-friendly for strength training and stretching.
- Free Online Workouts Resources: Explore free postnatal workout videos for guidance on safe and effective exercises. YouTube is packed with free postpartum fitness routines that will help you a lot.
- Household Items: Use water bottles or bags of rice as weights for strength training. Hydration also, is a must to replace lost fluid and promote quick recovery.
- Compact Equipment: Space-saving tools like mini exercise balls or sliders are great for home workouts.
Postpartum fitness is not only about putting your body in order, but also about honoring it. Your body is incredible, so, it’s time to focus on rebuilding your strength, energy, and confidence, one small step at a time. So, new mom, grab your yoga mat, pop on some comfy leggings, and start with just 5 minutes a day.
REFERENCE
- American Lung Association (2024). Breathing Exercises. Retrieved January 15, 2025, from https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
- Cleveland Clinic (2022). Diaphragmatic Breathing. Retrieved January 15, 2025, from https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
- King’s College Hospital (2023). Exercise after pregnancy – how to get started. Retrieved January 15, 2025, from https://www.kch.nhs.uk/wp-content/uploads/2023/01/pl-970.1-exercise-after-pregnancy-%E2%80%93-how-to-get-started.pdf
- National Library of Medicine (2025). Kegel exercises – self-care. Retrieved January 15, 2025, from https://medlineplus.gov/ency/patientinstructions/000141.htm
- Mayo Foundation for Medical Education and Research (MFMER. (2024). Kegel exercises: A how-to guide for women. Retrieved January 15, 2025, from https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283