3 Exercises for Postpartum Fat Loss

by | Aug 18, 2017

As you’ll know from my previous posts, there are many priorities for a new mom that take precedence over fat loss, like pelvic floor/deep core muscle recovery, nourishment and stress management.

That being said, the changes that pregnancy and childbirth create in your body can be quite hard on your self esteem.  And even though you may honour your body for the miracle it has just created, it’s still important to many of us, to feel attractive, and thats okay!

So once we take care of rest, recovery and rehabilitation, you can start prioritizing your desire to decrease body fat that you have accumulated over the last year.

Of course we know that a solid foundation of optimal nutrition and hydration are paramount to fat loss – if you need help figuring out an ideal diet for new mamas (and how to start to incorporate exercise back into your life), you can always book a call with me to see how I can help you figure out how to reach your health & fitness goals.

Also, here’s a quick protein ball recipe you’ll want to prepare and have on hand for those moments when you’re hungry and don’t have the time or energy to make food.

Once we take care of nutrition, we have to ensure we’re working out in a way that helps us to build muscle so that we can be more metabolically active and become efficient and burning fat all day long!

Here are 3 exercises you can incorporate into your routine to help with that!



  1. Lunge to Step-up: This exercise is a fantastic way to strengthen all of the largest muscles in the legs.  This means it takes a lot of energy/calories to execute the movement.  Ensure that your core is engaged and that you don’t have any pelvic pain when lunging.

2. Thrusters: This is essentially a squat with a shoulder press, using a weight that is challenging to lift overhead.  Because the weight is too heavy for your arms to lift, you’ll need to use some momentum from the legs, making this a very taxing exercise.  Try doing them for 20 seconds, resting for 10 seconds, and repeating that 8 times.  It’s the perfect mix of strength and conditioning to rev your metabolism!

3. Deadlifts: This is probably the most important exercise you will ever do.  Not only is it using the muscles in the entire back body (making it metabolically demanding), but it helps to train your body to lift things properly without hurting your back.  On top of that it helps to keep your posture in an ideal position.  If you are unsure of your form, work with a fitness professional that can help to assess your movements and make changes where necessary.

How is your postpartum fitness routine going (or not going)?  If you’re feeling stuck or not sure about what to do or where to start, feel free to shoot me a quick message and we can set up a free consult to discuss your issues, needs and goals.

p.s. if you haven’t already, download your 5 step blueprint to healing your body after pregnancy and childbirth below!

Get the 5 step blueprint to healing your body after pregnancy and childbirth:

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