Podcast Episode #237
How to Strengthen Body after Birth
What makes some women feel strong, happy, and confident in their postpartum recovery, while others struggle to find their rhythm?
In this episode, we’re diving into the three key traits that set strong mamas apart when it comes to postnatal recovery. These are not about being perfect but about building habits and mindsets that support your body and well-being.
Whether you’re a new mama or further along in your journey, these insights will help you create a smoother, more sustainable recovery—without relying on fleeting motivation.
What You’ll Learn:
💪 Why motivation isn’t enough—and what to focus on instead
💪 How to stay consistent while being realistic about life’s unpredictability
💪 The power of support and how to build it into your recovery journey
Key Takeaways:
1️⃣ They don’t rely on motivation alone.
- Instead, they build accountability into their lifestyle—whether that’s scheduling workouts, leaning on a partner or friend, or setting reminders.
2️⃣ They are adaptable but consistent.
- Strong postpartum recovery isn’t about an “all or nothing” approach. If life gets in the way, they adjust and keep going instead of giving up.
3️⃣ They get the support they need and build up gradually.
- Seeking guidance from a healthcare professional and progressing at a sustainable pace leads to better long-term results.
Listen Now
Subscribe on your favourite platforms
In this article you'll find tips to:
-
Build consistency through accountability and structured routines.
-
Incorporate gentle pelvic floor and core exercises to strengthen your body’s foundation.
-
Make exercise work for you, even on days when you feel exhausted or overwhelmed.
-
Reintroduce exercise gradually and safely to avoid injury.
-
Find supportive resources and professionals to guide your postnatal recovery.
-
Adapt your approach with self-compassion and flexibility.
-
Progress to higher-impact exercises when your body is ready.
-
Balance your postnatal recovery goals with everyday life as a mum.
Recovering after birth can feel like a daunting journey, but with the right approach, you can rebuild your strength and confidence. In this podcast episode, we’re diving into the three essential traits that strong mamas have postpartum and exploring practical ways to how to strengthen body after birth. Whether your goal is to bounce back to running marathons, overcome pelvic floor issues, or simply feel more energised and strong in your everyday life, these insights will help you on your journey.
3 Traits Strong Mamas Have Postpartum
Every mother’s recovery journey is unique, but those who successfully regain their strength and confidence tend to share three key traits. These traits aren’t about being superhuman—they’re about being adaptable, consistent, and supported.
1. They Don’t Rely on Motivation Alone
Staying motivated after giving birth can be incredibly tough. New mums often feel overwhelmed, tired, or simply burnt out. That’s why strong mamas don’t rely on motivation alone—they build accountability into their routine. This could mean:
- Scheduling workouts with a friend or partner.
- Setting reminders and alarms to keep on track.
- Enrolling in structured programs that create a sense of commitment, like a fitness class or online program.
Having someone or something to hold you accountable makes it more likely that you’ll show up for yourself, even on the tough days.
2. They Are Kind to Themselves and Adaptable
Postpartum recovery isn’t about being perfect—it’s about showing up, even when things don’t go as planned. Strong mamas are gentle with themselves and know that it’s okay to miss a workout or adjust their routine when life gets hectic.
Instead of an “all or nothing” mindset, they find small ways to incorporate movement—even if it’s just five minutes of stretching in the sunshine. This flexible approach not only nurtures the body but also supports mental well-being during the postpartum period.
3. They Seek the Right Support and Progress Gradually
One of the biggest mistakes new mums make is trying to rush their recovery. Strong mamas take it slow and steady. They get the right support from health professionals—like pelvic floor physios—and follow a structured program to rebuild their foundation before jumping into high-impact activities.
By investing in gradual and supported recovery, they reduce the risk of injury and set themselves up for long-term strength and wellness.
Ways to Strengthen Your Body After Birth
Strengthening your body after birth is about building a strong foundation first and progressing safely. Here are three effective steps to follow:
1. Strengthening the Foundations (Pelvic Floor and Core)
Your pelvic floor and core are the foundations of your body’s strength. Start by:
- Practising pelvic floor exercises to rebuild support.
- Engaging in gentle core workouts that prioritise alignment and stability.
- Including low-impact exercises like walking, stretching, or pilates.
Working with a pelvic floor physiotherapist can be invaluable in identifying any weaknesses or imbalances that need addressing.
2. Structured Return to Exercise
After rebuilding your foundational strength, it’s time to reintroduce structured exercise. Focus on:
- Gradually increasing the intensity of your workouts.
- Incorporating strength training to support your core and pelvic stability.
- Following a tailored plan like FitNest Mama to keep on track.
Consistency is key—show up regularly, but don’t push too hard too soon.
3. Adding High-Impact Exercise
Once you’ve established a solid base of strength and endurance, you can consider adding higher-impact exercises like running or aerobics. Always:
- Warm up thoroughly to prepare your muscles and joints.
- Listen to your body and adjust as needed.
- Avoid doing too much too soon, which could risk injury or setbacks.
Strengthening your body after birth doesn’t happen overnight. It’s a journey that requires consistency, compassion, and the right support. By focusing on accountability, being kind to yourself, and building a strong foundation, you’ll not only regain strength but also ensure your long-term health and well-being.
Tune in to the podcast episode for more insights and practical tips on building your strength postpartum. You deserve to feel strong, confident, and supported on this journey!
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Links
Free Register now: https://www.fitnestmama.com/pregnancyworkshop
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
Instagram @kathbaquie.physio
