June 01, 2023

7 Steps to Get Back in Shape After Pregnancy

Hey, there super mom! Congratulations on your new bundle of joy! Now that you've given birth, the next exciting journey begins. One challenge that you might be ready to tackle is how to get in shape postpartum. You might feel a little discouraged about your weight, right? But wait! Don’t hit that panic button just yet. Postpartum fitness doesn't have to be a daunting task, and guess what? We've got the perfect solution for you! Have you ever ridden an indoor fitness bike? Well, if not then get ready to sweat and burn that stubborn belly fat. You deserve your body back and we are going to tell you everything that you need to know!

Recovery time after giving birth varies greatly for each woman due to the uniqueness of their body. It is crucial to prioritize listening to your body. Practice patience and remember that the goal is not to bounce back, but rather to move forward toward a new state of health and well-being. Before commencing any fitness program post-birth, always consult your healthcare provider.

# 1 Make Sure You Are Ready

If you had an uncomplicated pregnancy and delivery, it is generally safe to begin exercising a few days after giving birth or when you feel ready. However, if you had a C-section, extensive vaginal repair, or a complicated birth, it is important to consult with your healthcare provider to determine the appropriate time to start an exercise regimen.

Once you receive approval from your doctor, it is essential to start slowly and gradually increase your activity level. Begin with light activities such as walking and gentle yoga, which can be beneficial initially. The Department of Health and Human Services recommends 150 minutes per week of moderate-intensity aerobic activity after pregnancy. Keep this goal in mind as you gradually progress further.

150 minutes per week of moderate-intensity aerobic activity after pregnancy

#2 Setting Realistic Goals and Embracing Adaptability

When it comes to postpartum fitness, setting realistic goals is key. Take the time to clearly define what you want to achieve and establish your ultimate goal. Knowing how to get in shape after pregnancy may seem difficult. However, it's equally important to determine the "how" of reaching that goal. For instance, committing to exercising early in the morning can be a great approach.

While working towards your goals, make monitoring your progress a habit. Whether on a weekly or bi-weekly basis, hold yourself accountable and maintain realistic expectations. Keep in mind that you've recently had a baby, and unpredictability may be a part of your routine for a while. Being adaptable to changing circumstances is essential.

Above all, be kind to yourself and avoid being too hard on yourself. Remember, you're capable of overcoming challenges and achieving your goals. You've got this!

#3 Starting to Ride an Indoor Fitness Bike for Weight Loss

What's the hype about indoor fitness bikes? Regardless of age, a fitness bike provides that much-needed extra boost. With a wide range of options available, there are plenty of reasons to incorporate cycling into your postpartum fitness routine. Here are just a few that are great for tackling your goals:

incorporate cycling into your postpartum fitness routine

Low Impact

Being a mom, it's not easy to forget that you have been carrying a little you inside your belly for months. Many women experience "fallen arches" during and after pregnancy. According to a recent study published in the American Journal of Physical Medicine and Rehabilitation, 60-70% of women studied at 5 months postpartum reported an increase in foot width and length. This suggests a weakness in the muscles that support the arch and ankle.

Cycling is an excellent exercise option for new moms as it is low-impact and gentle on the joints, which is crucial during the recovery period. Additionally, incorporating balancing exercises into your routine can provide added benefits.

Convenience

Having a newborn means unpredictability, and your schedule revolves around their needs. With an indoor bike, you can squeeze in a workout whenever it suits you, all from the comfort of your home. You don't have to feel guilty about getting fit because time is on your side. Whether you want to exercise for 30 minutes or 15 minutes, you have the luxury of squeezing in a quick ride when you need it most!

Cardio & Strength

Cycling is a fantastic way to improve cardiovascular fitness and build muscle strength. It targets your legs, core, and even your arms if you get a model with handlebars that move! Innovative bikes on the market have revolutionized the cycling experience. Instead of solely emphasizing speed, some bikes feature LED screens and gamified classes. A notable example is freebeat's Boom Bike and Lit Bike, which allow you to compete with thousands of users from the comfort of your home. Instead of solely focusing on speed, these bikes prioritize rhythm and encourage you to follow the beat of the music during class.

Mental Health Boost

Exercise releases endorphins, the body's feel-good hormones. A good cycling session can help lift your mood and reduce stress—a major plus for new moms.
How to Start Riding a exercise bike

With a wide range of exercise bikes available on the market, you have numerous options that will help you get in shape. After finally getting your bike, you might be wondering about the next steps. Here are some helpful tips to get you started:

#4 Start Slow

Take It Easy, Speedy! Start with short sessions of 10-15 minutes, like a warm-up dance party for your legs. As your endurance grows, you can unleash your inner road warrior and extend those pedaling adventures! You are in a race with no one but yourself. Set easy-to-do goals and strive to be the best version of yourself without selling yourself short.

#5 Proper Posture

Posture is the secret to riding success! Make sure to adjust your bike to fit you like a custom-made superhero suit. When the pedals are at their lowest point, your knees should be slightly bent, and reaching for the handlebars should feel as easy as a summer breeze, not a spine-straining struggle. Remember, taking the time to fine-tune your seat, handlebars, pedals, and straps can make all the difference in your comfort, posture, and overall performance. These adjustments will ensure that you not only avoid injuries but also get the most out of every workout.

#5 Interval Training

HIIT the Turbo Boost! Once you've built your fitness foundation, it's time for some turbocharged fun! Sprint like a lightning bolt for a few minutes, then catch your breath with a leisurely spin. This thrilling rollercoaster ride will supercharge your cardio and turn up the calorie burn!

#6 Stay Hydrated

Water is crucial, particularly after giving birth, especially if you're considering exercising and breastfeeding your baby. To stay adequately hydrated, aim for approximately 16 cups of water per day. Remember, fluids can also come from food and other beverages, so choose healthy drinks. A helpful strategy is to drink a glass of water after each breastfeeding session and post-exercise.

#7 Get Back to a Regular Exercise Routine

Embrace the thrill of adventure! Say goodbye to boring workouts and embark on an exhilarating journey. With modern indoor bikes equipped with high-quality digital screens, you can be transported to captivating virtual realms, brimming with limitless programs and routes to conquer. Discover majestic peaks, traverse deep valleys, and indulge in whimsical wonders, all from the comfort of your own home. The possibilities are boundless, so don't underestimate yourself and choose the bike that perfectly suits your needs.

Keep Having Fun!

online spinning classes with freebeat
Indoor fitness bikes have evolved significantly in recent years. High-tech features, like connectivity to fitness apps, immersive virtual reality experiences, and real-time health metrics, can make your workouts fun and interactive. It's like having a personal trainer, cycling class, and health monitor all in one!
Moreover, many indoor bikes come with live or on-demand classes, where you can join a community of other cyclists. This sense of community can be a fantastic motivation booster, especially when adjusting to your new routine as a mom and figuring out what works for you.

Wrap Up

Regaining your fitness after giving birth is a journey, not a race. Celebrate every small milestone along the way. Put on your favorite playlist, hop on the bike, and remember that each pedal stroke brings you closer to your fitness goals.
An indoor fitness bike is a flexible, enjoyable, and effective tool to help you rebuild your fitness after childbirth. Cheers to you, Super Mom! It's not just about getting back in shape; it's about building a healthier, stronger, and more resilient version of yourself. Train not only for yourself but also to inspire your little bundle of joy to follow in your footsteps.
Written by freebeat