How to Stay Fit During Pregnancy & Recovering Postpartum (Plus: My Two Month Postpartum Journey Update)

This post contains some affiliate links, which means – at no additional cost to you – I will earn a commission if you click through a link for a product that I wholeheartedly recommend and make a purchase.

Note: I am not a medical professional and all the opinions in this post are my own. Please consult with your OB before exercising during and after pregnancy.


If you’ve been a regular reader – or know me personally – it’s no surprise that I’d want to spend my pregnancy staying as fit and healthy as possible.

Since I fell in love with weight lifting in college, fitness has held a special place in my heart. It’s what grounds me, what motivates me, what keeps me feeling good.

Now, as someone with a job sitting in front of the computer all day, working out has been my favorite way to get my body moving and keep my stress low. My love for weight training has stayed consistent over the years, as has my love for yoga.

Prenatal Fitness

First Trimester

As I fully admit in this post, surviving the first trimester (and sometimes beyond) doesn’t necessarily mean that you keep up with your workout regimen like you did pre-pregnancy. It simply means that you stay as healthy as you can and you often prioritize rest over a workout, or maybe you do a little extra walking instead. Both prenatal and postnatal journeys are all about honoring your body and what it needs.

It was during my first trimester that I discovered The Bloom Method and Studio Bloom. This incredible program focuses on strengthening the core and pelvic floor (along with the rest of your beautiful bod!) both during and after pregnancy for the best possible pregnancy, delivery, and recovery.

Second Trimester

During my second trimester, my Symphysis Pubis Dysfunction (SPD) pain became so intense that sometimes I would nearly be in tears when I overdid it from walking too much…or walking at all. Besides this fun symptom, I felt great – as many women do – throughout my second trimester. You’re not so big that everything hurts and (for most of us) a lot of the nausea has passed.

Again, The Bloom Method saved the day for me. While the studio itself is headquartered in Boulder, CO, the app (Studio Bloom) is not only perfect for someone who works from home and likes to work out at home, but also has classes perfectly suited for pelvic pain. I was able to continue to strengthen my body, while doing specific exercises that didn’t make my SPD flare up.

Third Trimester

I know, I know. By the third trimester, you’re probably over working out. But doing modified workouts and regular stretching was one of the best things I did for myself during the third trimester. (Here’s some other helpful tidbits on third trimester exercising.)

It’s subtle, but look closely at the difference in my belly button/bottom of my belly in the two photos. On the left, you’ll see I’m relaxed, while on the right, I’m actually flexing my abs. What I’m doing here is one of the core (pun intended!) philosophies of The Bloom Method: belly pumping.

By continuing to use your abdominal muscles and pelvic floor (the right way!) during your pregnancy, you’ll likely have a better delivery and faster recovery. These workouts helped me feel strong until the end, even though your body holds onto some extra fat during pregnancy.

Delivery

Everyone talks about the delivery during a pregnancy…and for good reason. Birth is often compared to running a marathon, so you have to train and be ready for it. That’s why fitness is so, so important before, during, and after pregnancy.

In total, I gained exactly 30 pounds during my pregnancy, which is right where I needed to be based on my pre-pregnancy height and weight. I gave birth to my incredible son at 39 weeks and 1 day…and oh, what an amazing day it was! (You can read our whole birth story here.)

What I will say about Roman’s delivery – in regards to fitness – is that I felt both mentally and physically prepared for the long day. I truly believe the fact that I only had to push for 15 minutes (without tearing!) as a first-time Mom was in big part thanks to doing Studio Bloom throughout my pregnancy.

Postpartum Fitness

Everyone talks about “snapping back” into shape as a new Mom.

Let’s get one thing straight right off the bat: not only do most female bodies not snap right back (regardless of how fit you are!), but it simply takes time for your body to heal. You did a lot of changing in 10 months and, though our bodies are capable of amazing things, don’t expect to get a 6-pack right away. I certainly did not expect to get to my before picture right away, but it does serve as my inspiration!

A reminder here again: talk to your healthcare provider before attempting any exercise post-birth.

1 Week Postpartum

Since I had a vaginal delivery with no stitches, my OB felt comfortable allowing me to start back into light exercise after just one week.

For me, that meant short walks (I could only last so long with my SPD pain – though better, still returning to normal), two visits a week to my chiropractor, and starting the CoreFIX and CoreRehab programs in Studio Bloom.

As nap times (both Roman’s and mine!) would allow, I tried to do at least 2-3 of The Bloom Method videos this week. (In many instances – postpartum recovery included – sleep is way more important than getting in a workout!)

Since a lot of the core work in these routines is actually breath work, you can start very soon after delivery (as long as you have your doc’s OK!). It helps re-establish your connection to your core, help you feel like you did something, and start making you feel like yourself again!

2 Weeks Postpartum

I will admit that I was pleasantly surprised that my belly deflated so quickly postpartum. Not only did the workouts, walking, and eating healthy help, but I also exclusively breastfeed and took encapsulated placenta pills, which both make a huge difference in helping your uterus and body return to what it once was (or close, anyway).

4 Weeks Postpartum

After a month, I was well on my way to feeling more like myself. Not only had my pregnancy belly shrank dramatically, but Roman was also letting us get a lot more sleep at night by the 4th week!

This is also around the time I started doing more Studio Bloom workouts (3-4 per week) and walking regularly.

5 – 7 Weeks Postpartum

The biggest difference in month 2 was going from a deflated belly to starting to feel it tone and tighten it again. There are definitely days – just like pre-pregnancy – where I feel more toned and days where I feel more bloated. It’s all part of the journey!

8 Weeks Postpartum

Overall, I’m extremely happy with how far my body has come in just 8 short weeks. I can feel my core strength really coming back now and the arch in my back from pregnancy returning to normal. My SPD pain is also nearly gone entirely!

You can see below that theres’s still some extra skin to tighten and my belly to tone even more, but the strength and definition is coming back every day!

 

View this post on Instagram

 

A post shared by Nicki Ong (@nicki.ong) on

I have a long way to go in toning my core back to what it once was, but I’m so proud of what my body has done – and continues to do – and how it’s worked it come back.


Stay fit during and after pregnancy

If it’s not obvious by now, I’m obsessed with The Bloom Method and Studio Bloom. If you’re trying to get pregnant, already pregnant, or postpartum, I highly recommend checking out this amazing program. You (and your amazing body) will be so happy you did!

Your first class is free and then it’s only $39/month! Sign up for Studio Bloom now!

Banner image credit: The Bloom Method


Born/bred in MD. Raised in ME. Transplant to FL. Entrepreneur, wife, mama, writer, puppy momma, Scorpio, fitness/nutrition enthusiast, eternal optimist.
I’m a strong, passionate, intense woman who has a thirst for life, knowledge, love, and the never-ending question of the meaning of life. I figure I’m bound to find it sooner or later.

49 responses to “How to Stay Fit During Pregnancy & Recovering Postpartum (Plus: My Two Month Postpartum Journey Update)

  1. Simply wish to say your article is as astonishing.

    The clarity in your post is just great and i can assume you are an expert on this subject.
    Fine with your permission let me to grab your RSS feed to keep up to date with forthcoming post.
    Thanks a million and please carry on the enjoyable work.

  2. Good post. I study something more difficult on totally different blogs everyday. It’ll all the time be stimulating to learn content material from different writers and practice just a little something from their store. I抎 choose to use some with the content on my blog whether you don抰 mind. Natually I抣l provide you with a hyperlink on your net blog. Thanks for sharing.

  3. Nice post. I study one thing more difficult on different blogs everyday. It can all the time be stimulating to read content from other writers and follow a little one thing from their store. I抎 desire to make use of some with the content on my blog whether you don抰 mind. Natually I抣l give you a hyperlink on your web blog. Thanks for sharing.

  4. Hi! I know this is somewhat off topic but I was wondering if
    you knew where I could find a captcha plugin for my comment form?

    I’m using the same blog platform as yours and I’m having problems finding one?
    Thanks a lot!

  5. Do you mind if I quote a few of your posts as long as I provide credit and sources back to your site?
    My blog site is in the very same area of interest
    as yours and my visitors would certainly benefit from a lot of the information you
    present here. Please let me know if this alright with you.
    Regards!

  6. Can I simply say what a relief to discover an individual who truly knows what they’re
    talking about on the web. You definitely understand how to
    bring a problem to light and make it important. A lot more people need to check this out
    and understand this side of your story. I was surprised you aren’t
    more popular given that you surely have the gift.

  7. Have you ever thought about adding a little bit more than just your articles?
    I mean, what you say is valuable and all.
    However think of if you added some great pictures or video clips
    to give your posts more, “pop”! Your content is excellent but with pics and
    video clips, this blog could certainly be one of the greatest in its niche.

    Good blog!

  8. I simply want to say I’m newbie to weblog and absolutely enjoyed this web page. Probably I’m likely to bookmark your site . You absolutely have tremendous article content. With thanks for sharing with us your blog.

  9. I am glad for writing to let you know what a impressive encounter my child had reading through the blog. She learned such a lot of details, not to mention what it’s like to possess an excellent giving mood to make folks with ease know several tricky issues. You actually surpassed visitors’ desires. Thanks for supplying the powerful, safe, explanatory and even cool tips on your topic to Ethel.

  10. Howdy! I could have sworn I’ve visited your blog before but after looking at many of the articles I realized it’s new to me.
    Nonetheless, I’m certainly delighted I stumbled upon it and I’ll be book-marking it and checking back often!

  11. This would be the appropriate blog for anybody who really wants to find out about this topic. You are aware of so much its practically difficult to argue with you (not too I really would want…HaHa). You certainly put a brand new spin on the topic thats been revealed for years. Excellent stuff, just excellent!

  12. I want to point out my gratitude for your kindness for visitors who need assistance with in this study. Your personal dedication to passing the solution throughout came to be extremely insightful and has in most cases permitted associates just like me to reach their pursuits. Your personal insightful publication signifies so much a person like me and even more to my mates. Warm regards; from each one of us.

  13. Howdy! I realize this is kind of off-topic however I had to ask.
    Does managing a well-established blog such as yours require a massive amount work?
    I am completely new to blogging but I do write in my diary on a daily
    basis. I’d like to start a blog so I can easily share my experience and views online.
    Please let me know if you have any ideas or tips for brand
    new aspiring blog owners. Appreciate it!

  14. Great post. I was checking constantly this blog and I am impressed!
    Extremely helpful info particularly the last part 🙂 I care for such information a lot.
    I was seeking this certain info for a very long time.
    Thank you and good luck.

  15. I have been surfing online more than 3 hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. Personally, if all website owners and bloggers made good content as you did, the net will be a lot more useful than ever before.

  16. Hey! Someone in my Facebook group shared this website with us so I came to check it out. I’m definitely enjoying the information. I’m book-marking and will be tweeting this to my followers! Excellent blog and brilliant design and style.

  17. Hiya! Fantastic blog! I happen to be a daily visitor to your site (somewhat more like addict ) of this website. Just wanted to say I appreciate your blogs and am looking forward for more!

  18. Aw, this was a actually good publish. In principle I want to set in producing like this furthermore – taking time and actual work to make an excellent article… but what can I say… I procrastinate alot and not at all seem to get some thing accomplished.

  19. I would like to show my thanks to this writer just for rescuing me from such a incident. After browsing throughout the world-wide-web and seeing principles which were not beneficial, I thought my entire life was done. Existing without the approaches to the issues you have solved through your entire guideline is a serious case, and those that would have adversely damaged my career if I hadn’t noticed your site. The expertise and kindness in handling all the details was useful. I’m not sure what I would’ve done if I hadn’t discovered such a point like this. I can also at this time look ahead to my future. Thanks a lot very much for your reliable and effective guide. I won’t think twice to refer your blog post to anyone who would need support about this matter.

  20. Greetings there, just became mindful of your webpage through Yahoo and bing, and discovered that it’s really good. I will like should you keep up such.

  21. MetroClick specializes in building completely interactive products like Photo Booth for rental or sale, Touch Screen Kiosks, Large Touch Screen Displays , Monitors, Digital Signages and experiences. With our own hardware production facility and in-house software development teams, we are able to achieve the highest level of customization and versatility for Photo Booths, Touch Screen Kiosks, Touch Screen Monitors and Digital Signage. Visit MetroClick in NYC at http://www.metroclick.com/ or , 121 Varick St, New York, NY 10013, +1 646-843-0888

  22. Faytech North America is a touch screen Manufacturer of both monitors and pcs. They specialize in the design, development, manufacturing and marketing of Capacitive touch screen, Resistive touch screen, Industrial touch screen, IP65 touch screen, touchscreen monitors and integrated touchscreen PCs. Contact them at http://www.faytech.us, 121 Varick Street, New York, NY 10013, +1 646 205 3214

  23. You really make it seem so easy with your presentation but I find this topic to
    be really something which I think I would never understand.
    It seems too complicated and very broad for me.
    I’m looking forward for your next post, I’ll try to get the hang of it!

  24. It really is proper occasion to prepare some options for the long-run. I have study this blog posting and if I have the ability to, I want to suggest you some fascinating instruction.

  25. Emery EPS is a Search Engine Optimization company that provides SEO Services. Their proprietary SEO strategies help struggling websites and aspiring business owners to rank their websites higher in multiple search engines like Google , Yahoo and Bing. They provide local and gmb map ranking for businesses in Coasta Rica, New York, Los Angeles, Portland, Sacramento, Phoenix, Las Vegas, Denver, Houston, California and many other local areas. Find more at https://www.emeryeps.com.

Leave a Reply

Your email address will not be published. Required fields are marked *