Top tips for getting back in shape as a new mum

Motherhood has the uncanny ability to be both the most beautiful time in your life and the most exhausting. There’s a tiny new human being who is completely dependent on you – and the last thing on your mind might be to exercise. If you look at it from the perspective of trying to re-connect with your body and take time for yourself however, you may be prioritising those workout sessions a little bit more. Here are a few simple tips to get you on your way.

Make a subtle lifestyle change

Getting back into shape has got to be an entire lifestyle change, not just a quick fix. The truth is the female body can do extraordinary things, and if you’ve recently had a baby you’ll have a new appreciation for yours. Instead of trying to get back to what you once looked like, embrace your new body and all the changes that come with it.

Lifestyle changes mean incorporating healthy living in your day to day routine. Instead of rocking baby to sleep, why not put them in the pram and go for a walk? Or, make a change by picking up an apple instead of those chocolate biscuits. Transformation doesn’t happen overnight, just take small steps towards a healthier lifestyle and you’ll be going in the right direction.

Invest in some supportive workout gear

Sometimes just going shopping for something new can give us that kick start we need to get moving. If you’re keen to start a new workout routine or just get more walks in with the pram, make sure you’re prepared with some good supportive sports bras, especially if you’re breastfeeding. A well-fitting sports bra is also crucial for a comfortable workout. If you’re on the lookout for a new set or your pre-baby ones probably simply aren’t fitting any more, there’s a great selection of sports bras from Tu that promise additional support and won’t break the bank.

Get that me-time

Saying you want to get back into shape is a great excuse for a little me-time. Yes, there’s a lot of exercise you can do with the baby, but if you really want to focus on athleticism you’re probably best carving out some time where you can be alone. Have your partner or family watch the little one in the evening while you check out the dance classes, aerobics, pool or gym at your local sports centre. If you’re not into that, there are plenty of couch to 5K running programs for you to try in your own time.

Be gentle on yourself

Don’t be upset in the pounds don’t fly off – in fact it’s best not to expect them to. Being a mum is now the number one priority in your life, and it’s okay to not be able to commit to a rigorous workout routine. Your body needs time to heal from giving birth and growing a human being, so be gentle with yourself and take things one day at a time. If you don’t feel up to going for a run or walking to the shops it’s not a big deal, there’s always tomorrow, the day after, or even the day after that.

Being a new mum is one of the greatest feelings you’re ever likely to experience, so take time to enjoy it and savour the moments. If you do want to start getting back into shape follow these few simple tips to help you get started, and let us know how you get on in the comments below.

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Top tips for getting back in shape as a new mum



  1. January 29, 2018 / 5:19 pm

    I think its really important to have some time to yourself when you work out. I often work out by myself

  2. Joanna Davis
    January 29, 2018 / 8:15 pm

    I know plenty of new moms who come to my local gym classes for their “me time”. And it’s amazing to see their progress and how with perseverance they do get back in shape.

  3. January 29, 2018 / 10:00 pm

    One thing I needto dois start getting back into eating better and exercising. I have a 3 year old do have no excuse really to not focus on my health.

  4. January 29, 2018 / 11:22 pm

    It sounds really soft but I found buying new active wear encouraged me so much to exercise after having the girls

  5. January 30, 2018 / 12:26 am

    I definitely think that we should all be entitled to me time as we all need some room to breathe away from others. And its true to not beat ourselves up if we do not reach our targets x

  6. January 30, 2018 / 1:36 am

    These sound like some great tips for new Mums who are looking to work on getting themselves back into shape. A little and gently is the way.

    • January 30, 2018 / 11:52 am

      Absolutely, it’s important not to push yourself too hard at the beginning

  7. January 30, 2018 / 10:06 am

    I think it’s about getting into a routine so it seems natural to work out and get back into shape as opposed to feeling forced x

    • January 30, 2018 / 11:31 am

      Absolutely, I totally agree, once you are into a routine of fitting exercise into your day it feels much better

  8. January 30, 2018 / 10:35 am

    It’s now at 8 months post that i’m starting to see the changes. I certainly need to find some more me time but i’m on the right tracks I think.

    • January 30, 2018 / 11:28 am

      Well done, it’s so hard! My youngest is three and a half and I’m still not quite there yet, I will be though!

  9. Yeah Lifestyle
    January 30, 2018 / 4:13 pm

    Your post hits a spot, I remember after having my first child I wanted it to go back to how it was immediately but my doctor had to remind me that it took 9 months for it to change so it will take a while.

    • January 30, 2018 / 8:25 pm

      It definitely takes a while, it would be great if we could go back to how we were before straight away!

  10. Dannii
    January 30, 2018 / 4:45 pm

    It has been really hard for me with a toddler that still wakes every 45 minutes through the night, but working out is good for my mental health.

    • January 30, 2018 / 8:21 pm

      Wow bless you, that’s not a lot of sleep! Yes that’s part of the reason I want to increase my exercise – to help my mental health

  11. January 30, 2018 / 4:54 pm

    My daughter is now 18 months and I’m still not in shape. I do have hypothyroidism which doesn’t help when it comes to losing weight but I would say my biggest struggle is being able to exercise as I have nobody that can watch the kids while I go for a run or a gym x

    • January 30, 2018 / 8:21 pm

      My little boy is 3 and a half and I’m not either so don’t worry! I do exercise videos at home though which is an idea if you haven’t got anyone to watch the kids.

  12. January 30, 2018 / 6:58 pm

    I know a few new mums who could really use this post! I shall be sharing it with them!

  13. January 30, 2018 / 8:32 pm

    I don’t have children but I imagine it is quite difficult to get back into the routine of fitness. Great tips though!

    • February 2, 2018 / 10:20 pm

      It’s so hard, but if you are determined you will find a way

  14. January 30, 2018 / 11:15 pm

    It can be so difficult to get some “me” time when you have a newborn, but it really is important for your own wellbeing. A healthy and happy you, means a healthy and happy baby. I had twins and struggled with that somewhat and left me tired, depressed and unhealthy. I think these tips are brilliant and perfect for all new mums xx

    • February 2, 2018 / 10:18 pm

      Thank you! I completely agree, some time for yourself can make all the difference to how happy you are and in turn how well you are able to be a mother

  15. Angela Milnes
    January 31, 2018 / 1:41 am

    This is great. I am working on getting more fit and enjoyed reading your tips.

  16. January 31, 2018 / 1:51 pm

    Bookmarking for my sister who just had her 2nd baby and feels something needs to change with her body in the near future as having mummy look doesn’t really suits her.

    • February 2, 2018 / 10:17 pm

      Ah I hope she’s enjoying motherhood for now though

  17. January 31, 2018 / 5:48 pm

    Im 5 years out the other side and massively trying to get myself back in shape. Im doing yoga at home and weight training 3/4 times a week 🙂 I adore training just need to get back in my flow

    • February 2, 2018 / 10:16 pm

      My youngest is three and a half and I’m only just starting to get back into keeping fit properly. We’ll do it!

  18. January 31, 2018 / 7:55 pm

    These are great tips. I love that you’ve included to be gentle on yourself. Mums always seem to be under a lot of pressure to get back to the pre-baby shape and weight.

    • February 2, 2018 / 10:15 pm

      Absolutely, you should only do things like this for yourself, and it’s important not to rush yourself or feel pressured.

  19. January 31, 2018 / 8:05 pm

    These are some great tips as it can be so hard. I tried to start running but have realised I’m better off going for long walks where I can be consistent about doing it. It’s definitely important to be realistic about what you can achieve and not being too hard on yourself.

    • February 2, 2018 / 10:14 pm

      Absolutely, walking is great exercise too! Keep it up!

  20. January 31, 2018 / 8:06 pm

    Having a baby is a huge thing to go through, and you never really know what comes next. You can have great intention, but that doesn’t always work out. I think you still need goals, and still need to find that get up and go at times when you really don’t want to; but it is all about knowing your limits, and exactly as you say, be gentle on yourself. It takes time, sometimes a lot longer than you think.

    • February 2, 2018 / 10:14 pm

      It does take much longer than you think, or want it to. I’m still getting fit and my youngest is three and a half!

  21. February 1, 2018 / 10:43 pm

    I think the most important thing is just getting yourself back into a routine where you exercise regularly. Gradually you can build up to being fit again – as you say, being a mum comes first!

    • February 2, 2018 / 10:12 pm

      I completely agree, a routine is important. That’s exactly what I’m trying to do at the moment, make exercise part of my routine again

  22. February 1, 2018 / 11:56 pm

    Great motivation, as it is, new mum’s can feel so sluggish due to lack of sleep. Having some time and a supportive partner can motivate a new mum back to the gym. Great tips.

  23. Christine Ann Dela Cruz
    February 2, 2018 / 8:17 pm

    These are some great tips for me, as a new mom!! It motivates me to go back to the gym and stay fit.

  24. Aimee Bradley
    February 4, 2018 / 9:00 pm

    Thanks for this post I appreciate it a lot. Iv been feeling down about my self. I’m off to look for sports bras now xxx

    • February 5, 2018 / 10:24 am

      Oh lovely don’t feel down about yourself, we all do what we can. Even a little each day will help. Feel free to message me any time x

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