You’ve finally embraced your baby after nine months. The pains of childbirth have given way to the joy of motherhood, and this new life has overwhelmed you so much that delivery already feels like a distant memory. Still, that moment may have left you with a little reminder you’d love to see disappear as soon as possible: a slightly softer abdomen, the result of the belly that accompanied you for so long and maybe also of those little guilty pleasures you allowed yourself (and you absolutely deserved them), right? Don’t make a big deal out of it—you’ll see: with our tips, getting back in shape after childbirth can be simple and even fun!

Ci vogliono un po' di pazienza e i giusti accorgimenti

Let’s start with an important point: in the first few weeks after childbirth, it’s completely normal for the tissues and muscles of your abdomen to feel a bit relaxed. Postpartum contractions will help, but it still takes time to return to your pre-pregnancy belly—so be patient. With childbirth, about 6 kilograms are lost, including the baby’s weight, the placenta, and amniotic fluid. Your weight then tends to stabilize in about 10 weeks.

Tips to get back in shape after childbirth

1. Don’t immediately think about a strict diet . At first, you’ll need plenty of energy to take care of your little explorer. Instead, focus on a healthy, balanced diet with a low amount of saturated fats and the right intake of all nutrients (the correct amounts of carbohydrates, proteins, and fiber). Yes to vegetables and fruit—aim for at least four servings a day.

2. Drink plenty of water . Aim for at least two liters a day (a great habit in general), and even more if you’re breastfeeding. Increase your water intake if you also do regular physical activity.

3. Use a belly band in the first ten days after childbirth and be sure to choose a model that supports without tightening. A belly band helps restore the muscle-tendon-ligament relationships of the abdomen and reduces the load on the pelvic floor from the weight of the abdominal organs. If you’ve had a cesarean section, it can be doubly helpful because it makes movement easier, which may otherwise be difficult due to the stitches.

4. Use an elasticizing and firming cream. There are specific postpartum products on the market. If you’re unsure, always consult your doctor or pharmacist.

5. Be physically active!

How to do physical activity after childbirth?

Physical activity deserves a separate chapter because, if you’re a serious athlete, you’ll probably want to get moving again right away. But if sports aren’t your first thought, don’t worry. There are many ways to be active—let’s look at six of them together:

1. Take a thirty-minute walk each day. It’s one of the healthiest activities to do after childbirth: it helps you stay in shape, and it does more than that. A nice walk with your baby, who may be comfortably resting in the stroller, is also a great way to break up the usual new-mom routine. Fresh air is beneficial for your little explorer too—if they’re not napping, they’ll enjoy seeing the first sights of the world that has just welcomed them.
   

2. Stroller gymnastics . There are many exercises online that you can do while simply pushing the stroller, which can help you tone up and get back in shape. In many cities, groups of mothers supported by a trainer also meet to work out together in parks. It can be a great opportunity to connect with other moms who are in exactly the same situation as you.
   

3. Have you ever thought about how much exercise you get just by taking care of your child? Think about how your arms ache after holding them for an hour! Caring for your little one is one of the most natural forms of exercise , and it will only increase as they start crawling and then walking—soon enough, you’ll be running after them all day!
   

4. Abdominal exercises with the baby. Have you ever tried doing ab exercises while your baby is lying down, maybe playing on their activity gym? The smiles you’ll get when they see you pop up and disappear as you lift for each crunch and then return with your back on the floor will make you laugh. That way, not only will it feel less tiring, but you’ll also have a lot of fun with your little one!
   

5. Baby squat: do a series of light squats while holding your baby in your arms. This way, you’ll get some exercise, and your baby will be happy to be gently rocked in your arms!
   

6. Yes to stairs, no to the . When you want to get some exercise, use a wrap to keep your baby close to you and avoid shortcuts. Does the stroller force you to take the elevator? With the wrap, forget the “four wheels” and get some exercise by taking the stairs.
   

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