The browser you are using is too old for our website. Please visit from Chrome and you will be able to browse normally.


      How can I get back into shape after having a baby?

      Getting back into shape

      The best way to get back into shape is with a combination of healthy eating and exercise. Don’t consider doing any exercise until at least 6 weeks after birth (12 if you’ve had a caesarean). And check with your doctor that you are physically ready to get going before dusting-off those trainers!

      Once you've got the all-clear take things slowly and gently. And don’t forget that your body produced a special hormone when you were pregnant. This relaxed your ligaments and joints more than usual to allow your baby to grow and increased the pelvic area ready for delivery. You probably still have some of the hormone in your system, so you'll be more prone to injury if you're too energetic too soon.

      • Start with some gentle walking, building up a bit of speed after a few sessions.
      • Pelvic floor exercises can be done pretty much anywhere.
      • Once your doctor says it’s OK, try some aerobic exercise; a local exercise class, dancing in your front room, a brisk walk or swimming.
      • Some mums even use their baby as part of their exercise routine! If you’re walking, take the buggy.

      The key is little and often. Aim to work 10 minutes of exercise into your routine here and there to begin with, working up to 30 minutes three times a week. But always remember to listen to your body!

      A healthy diet

      You must make sure you’re getting the right nutrients and have around 2,000 calories a day (more if you are breastfeeding). However, whilst you need to have the right nutrients, you can keep your fat intake down, which may help with weight loss. Choose low-fat, high fibre foods and swap biscuits for fresh fruit when it comes to snacking. And watch what you drink, you’d be surprised how much sugar can be hidden in drinks.

      Losing weight and exercising when breastfeeding

      If you are breastfeeding you're already onto a winner! Not only will you be working through any reserve body fat laid down by pregnancy but each time you feed, you'll generate a hormone called oxytocin that will help your uterus shrink back to its pre-pregnancy size.

      It’s not a good idea to start dieting at this time. You could end up feeling tired if you don't eat properly. 

      One final word of advice; exercise after a feed so your breasts aren't too heavy and, of course, a good supportive bra is a must if you want to stay in shape!

      Any more questions?

      Our specialist baby advisors and experienced mums are here to talk and ready to help whenever you need them. You can call us 24/7, or we are available on Live Chat 8am-8pm Monday-Friday.

      Join the C&G baby club today

      Join the C&G baby club today

      • Weekly emails with tips and advice for your stage
      • 1-to-1 support from our dedicated Care team, 24/7
      • Plus, a free cuddly cow!*

      *Available when you join before 30 weeks of pregnancy while stocks last

      Join us now

      More from baby