My Body After Baby: Will it EVER be the Same?

How come nobody told me that after I had my baby I’d still look like I was pregnant? Even the fittest of us look five months pregnant right after having a baby. Even stranger is our bellies are no longer firm because our baby is in our arms instead of our bellies. So the question I often receive is “Will my body ever be the same as it was before I got pregnant?” The answer, “The same? No, but it can be even better!”

Your body has to work hard to prepare for the birth of your baby. For example your hips and pelvis will widen, and your breasts will become fuller and (or) larger. After having your baby it can take time for your hips and pelvis to return to their pre-pregnancy state. I know personally and from the many women I’ve coached and trained that even if we could wear our pre-pregnancy clothes they didn’t quite fit the same until a few months after working out consistently, eating healthy, and allowing our pelvis to return to pre-pregnancy state. Also, no one ever tells you that if you nurse your nipples will get very large, and those never go back. But, that’s not such a bad thing. I’ve never heard of a husband or partner complaining about that. When you nurse you can expect to enjoy fuller breasts from the milk that comes in. However, after you stop nursing expect to feel “empty breasts” because the fullness from the milk is no longer there. This “empty breast” feeling can be alarming if you have been used to firm, full breasts. Many moms I’ve worked with felt self-conscience about this big change in their bodies.

Have no fear, I have good news, it’s highly possible to look great after having a baby, even better than you looked before you had a baby! Here are a few simple tips to help you reach your pre-baby body quicker.

*Interval Training will give you great results in the shortest amount of time because it gets your heart rate up so you burn more calories in a short amount of time. Interval training is any form of exercise that will elevate your heart rate for a short bout before returning to a lower intensity of exercise.

Try out these interval training exercises:

1. Walk at a good pace for 2-3 minutes and then sprint for 1 minute then return to a fast pace walk for 2-3 minutes. Repeat the sequence for 15-20 minutes
2. Walk for 3-4 minutes then do 2 minutes of step-ups. Use a park bench and like step class step up and down with one leg for one minute, then switch and do the other leg for one minute. Repeat the sequence 15-20 minutes. (added benefit: tones the thighs and buttocks)
3. Swim at an average intensity for 2-4 laps across a pool, then swim as fast as you can for 1-2 laps. Repeat 15-20 minutes. (added benefit: tones the shoulders, chest, and back of legs (i.e. hamstrings))

*Use your body weight. Requires no weights and gives great tone and muscle definition.

Try these simple exercises to tone your shoulders, chest and arms:

1. Good ole pushup. If you’re at a park, you can use the top or bottom bench. If you haven’t done pushups in a long time, I recommend that you use the top bench until you get stronger. Place your hands shoulder width apart, and your feet should be about 3 feet away from the bench. As you inhale, bring your chest toward the bench (right over the nipple line), as you exhale straighten your arms. Make sure your head is inline with your shoulders. Your body should be like a board. If you prefer to do the pushup indoors. You can modify the pushup by bringing your knees to the ground, as you get stronger you can extend one leg and eventually both. Work up to 2-3 sets of 10-15 reps alternating each set with tricep dips. Added benefit: Tones your shoulders, upper back, and back of the arm (i.e. tricep)
2. Triecp dips. On a park bench or chair place your hands to the side of your legs. Your knees should be bent in 90 degree angles. Inhale and lower your bottom towards the ground, exhale press up. Make sure you keep your head up. Work up to 2-3 sets of 10-15 reps. Added benefit: Tones your triceps, chest, and front of shoulder

Nutrition Tip:

Eat when you’re hungry! Start learning your bodies hunger cues and start dropping the pounds! Instead of relying on the number on the clock to tell you when to eat, eat when you are hungry. Figure out your bodies hunger cues—is your tummy rumbling? Are you low on energy? Are you becoming irritable? If you are hungry eat! Don’t wait till it’s 12 noon if you are hungry at 11 a.m.! When you wait to eat you will get even hungrier and will eat more than you need to at your next meal, and or crave unhealthy foods to quickly satisfy you. If you learn to eat when your body is hungry, you will likely eat more often and smaller meals which will equal an increase in calorie burn, an increase in energy, an improvement in mood, and weight loss!