Personal Trainer After Pregnancy | Learn: Your Fitness Business Resource

Personal Trainer After Pregnancy

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Losing excess baby weight doesn’t happen overnight.
  • Exercising at different levels of intensity can help you lose stubborn areas of fat.
  • Hiring a personal trainer can help you find the perfect combination of diet and exercise to help you reach your fitness goals.

Weight gain is a natural and healthy part of pregnancy. Once you welcome your beautiful bundle of joy into the world, you may at one point want to lose some pregnancy weight and regain some of the muscular strength lost during your pregnancy.

With a new baby, however, this is obviously easier said than done.

When it comes to pregnancy weight loss, a personal trainer can help you get the most out of every workout and assist you in getting your pre-baby body back in a safe and healthy manner.

For workouts that can be done at home while your newborn naps, go PRO today.

Body Changes After Pregnancy

It’s no secret that being pregnant changes your body. Your belly gets bigger, your skin stretches in ways you never thought possible, and your breast size increases. While many of these changes are temporary, having a baby can impact parts of your body in more permanent ways.

Many women report abdominal muscle separation after pregnancy. It’s a common occurrence, but most women aren’t happy with it.

Fortunately, there are ways to improve the appearance of separated abdominals (also known as diastasis recti) after giving birth. When cleared by your doctor, there are many abdominal strengthening exercises you can do to tighten these muscles. Enlisting the help of an experienced personal trainer after pregnancy can help you shed the baby weight and tighten your abdominal muscles.

Remember that Everyone’s Body Is Different

While it can be downright frustrating to see your favorite celebrities shed their baby weight in only a few months, there are reasons behind it.

Most actors and Hollywood stars have personalized workout regimens designed by trainers, which makes slimming down to their pre-baby weight a lot easier than it is for a new mom who only has time for a few sleep-deprived cardio sessions a week.

Even if you don’t have an A-lister’s bank account, you can reap the rewards of having a personal trainer. Since most fitness trainers offer free initial consultations and trial sessions, you can discuss your goals and work together to create an exercise regimen you can do at home.

Personal trainers also know how to fit workouts into a new mom’s busy schedule. By teaching you proper technique, you’re able to burn the same amount of calories in less time, which holds true for strengthening your core as well.

If you’re like most women who strive to have their pre-pregnancy shape again, learning how to squat, plank, and push-up correctly not only strengthens your core but also protects your back.

Breastfeeding and Weight Loss

Breastfeeding your baby does burn calories, but you shouldn’t use this to return to your pre-baby weight faster. As your baby’s primary source of nutrition, you need to consume an additional 400 to 500 calories to maintain milk production. Keep in mind that the extra calories need to come from healthy sources like fruits, vegetables, lean meats, and low-fat milk.

Because you’re still eating for two, you need to maximize your weight-loss efforts and slowly increase your cardiovascular activity when permitted. When cleared medically, strive for at least 30 minutes of aerobic exercise each day with weight training three to four days a week. A personal trainer can help you come up with a workout plan that targets your trouble zones and helps you slim down.

Exercise from the comfort of your own home. Go PRO!

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You Hit a Plateau

Another misconception about losing weight after pregnancy is that it’s normal to carry extra weight. While it’s normal to be heavier than you used to be immediately after giving birth, there’s no reason why you can’t return to your pre-pregnancy weight.

The only way to get there is through consistency and many new moms, understandably, do not have consistent routines. They have the best of intentions, but who has time to exercise between changing diapers, preparing bottles, and trying to rest while your baby does?

While it’s easy to lose the majority of the baby weight, many women hit a plateau and have trouble losing the last 10 pregnancy pounds. These are usually the toughest to lose but also the most gratifying!

If you’ve plateaued and can’t drop the weight, it’s time to look at your diet and current exercise regimen — two of the primary reasons why your body holds onto the extra pounds.

When your body becomes used to a particular exercise, it stops burning calories as efficiently as it once did. Wake up your metabolism by changing your exercise routine at least three times a week. Not only will you burn more calories, but it will also keep you from getting bored.

You won’t exercise to your fullest ability if you’re bored. If you just can’t part ways with an elliptical, try changing the intensity. Working out with a personal trainer can help you master interval training techniques so that you burn more calories during high-intensity and recovery periods.

Avoid New Mommy Burnout

You’ll never be motivated to hit the gym if you’re exhausted. As a new parent, you need to take care of yourself. Instead of feeling guilty about it, focus on ways to recharge your batteries. Enlist the help of friends and family while you take some time for yourself. Whether you take a spin class or go for a long walk, make it about you.

Your post-pregnancy weight is only part of the equation. Make time to meet with a personal trainer and maybe a nutritionist to help you find the perfect balance.

Frequently Asked Questions

How long after pregnancy until you can exercise again?

The common rule is to wait six weeks after a vaginal delivery and eight weeks after a C-section. However, this is simply a common rule and you should always follow your doctor’s instructions.

Does breastfeeding burn calories?

Breastfeeding burns, on average, an additional 500 calories a day.

Can I exercise if I have diastasis recti?

Yes. However, you should avoid exercises that can separate the abdominals even more like crunches, planks, twisting motions, heavy lifting, and any sudden movements.

For access to certified personal trainers and post-pregnancy workout plans that you can do from the comfort of your own home, go PRO today.

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