Moving your body in Motherhood
Finding the right baby-friendly exercise class and healthcare team to support your return to exercise after birth.
Becoming a mum is an incredible journey filled with love, challenges, and countless new experiences. One major change that often comes with motherhood is how we relate to our bodies. After giving birth, many new mums are eager to get back to exercise, not just for fitness, but for the joy and energy it brings. We are not talking about ‘bouncing back’ here, we simply finding what makes us feel good, and in return helps us feel stronger and healthier.
We have also included a comprehensive list of exercise classes and studios in Melbourne and online (for when you can’t leave the house) or not in Melbourne.
Why Exercise is Great for You
Getting back into exercise after having a baby can feel like a big step, but it comes with loads of benefits:
Physical Recovery: Exercise helps strengthen and tone muscles, especially those that were stretched during pregnancy, like your core and pelvic floor.
Mental Health Boost: Moving your body releases endorphins, which can help boost your overall mood.
More Energy: Gentle exercise can actually make you feel more energised, helping you keep up with your little people.
Better Sleep: Regular physical activity can improve your sleep, which is priceless during those sleepless nights.
Getting Help from Healthcare Professionals
Working with a trusted healthcare team can make your postpartum fitness journey safer and more effective. Here’s who you might want on your team:
Women’s Health Physiotherapist: They specialise in postpartum recovery and can give you exercises tailored to your needs, especially for your core and pelvic floor.
GP, Midwife or Obstetrician,: They’ll monitor your overall recovery and give you the green light to start exercising again.
Lactation Consultant: If you’re breastfeeding, they can help ensure you’re staying hydrated and well-nourished.
Nutritionist or Dietitian: They can help create a meal plan that supports both your energy levels and your baby’s needs, avoiding postnatal depletion is really important.
Tips for Getting Back to Exercise
Listen to Your Body: Everyone’s postpartum journey is different. Start slow, and don’t push yourself too hard. Always get the go-ahead from your healthcare provider first.
Start with Gentle Moves: Low-impact activities like walking, gentle stretching, or postnatal yoga are great starting points.
Focus on Core and Pelvic Floor: Pregnancy can weaken these muscles, so do exercises that help rebuild strength here.
Stay Hydrated and Nourished: Drink plenty of water and eat nutrient-rich foods to support your recovery and your baby.
Set Realistic Goals: Avoid comparisons and set small, achievable goals. Celebrate your progress, no matter how small.
Fun Ways to Exercise with Your Baby
Including your baby and kids in your workouts can make exercise more achievable, and of course fun. Here are some ideas:
Baby-Wearing Workouts: Use a baby carrier and go for a walk, dance around the house, or try a baby-wearing fitness class. The extra weight can add resistance and your baby will love being close to you.
Pram Walks or Runs: Walks in the pram are a great way to keep you moving, with little one happy to watch the outside world or sleep on the go. It also allows you both to get fresh air and enjoy the outdoors while moving your body. Walking with a friend or starting a walking group is a great way to move with mums.
Mums and Bubs Yoga/Pilates: These classes are a wonderful way to gently ease back into exercise while involving your baby.
Interactive Playtime: Turn playtime into a workout with activities like lifting your baby, doing squats with peek-a-boo, or incorporating tummy time into your exercises.
Join a Postnatal Fitness Group: Connect with other new moms in local or online fitness groups. It’s a great way to stay motivated and find support (find our recommended list below).
Embrace the Journey
Getting back into exercise postpartum isn’t just about trying to get back to your pre-pregnancy body. It’s about celebrating this new chapter with confidence, strength, and joy. Appreciate the amazing journey your body has been through and the new life it has brought into the world. So, when you are feeling ready, and motivated to move your body, know that you can make it work for you, with your baby in tow. Take it slow and feel the benefits and energy of moving your body in motherhood.
P.S Hold The Mother is launching an offering that dives into implementing self-care rituals, like movement into your schedule, and help motivate you to take care of yourself. We have called in experts to cover certain themes - one of them being movement in motherhood. We are excited! Stay tuned x
Hold The Mother is dedicated to honouring, and holding the Mother during life's biggest transitions. We are Melbourne based Postpartum Doulas supporting families within 30 minutes of Greensborough, Victoria.
We are deeply passionate about community building, connection and wrapping mothers in curated, accessible care. We have a range of services available to meet you at whatever stage you are at, supporting you on the mother of all journeys.
Postpartum Doula Support, Virtual Doula Support, Doula Mentoring, Postpartum Preparation Sessions, Mothers Blessings, Closing of the Bones Ceremonies, Events and Education Workshops, Social Events and Clubs.
For more information visit our Services page, and book in a Connection Call to explore how to work with us.
