Co znajdziesz w tym artykule:

    1. Physical activity during pregnancy
    2. Getting back in shape after pregnancy
    3. How do you find time to train while being a mum?
    4. Does breastfeeding preclude training?
    5. Frequently Asked Questions (FAQ)

PHYSICAL ACTIVITY DURING PREGNANCY

If you want to get back into shape quickly after giving birth, take care of yourself already during pregnancy. Remember the rule: „I eat for two, not for two”.”. Choose products that are as minimally processed as possible and rich in vitamins, protein and healthy fats. Your diet not only affects your wellbeing, but also your little one's development.

If you have no contraindications from your doctor, you can also exercise during pregnancy. Choose a form of exercise that suits your condition - such as Pilates, walking, swimming or classes for pregnant women. Regular physical activity will strengthen your body, improve circulation and prepare your body for the birth. If you are afraid to exercise on your own, consult a trainer who is experienced in working with pregnant women.

GETTING BACK IN SHAPE AFTER PREGNANCY

Every mum needs time to recover after giving birth - this is natural. However, remember that a healthy and happy mum is also a happy baby. Before you start exercising, visit your gynaecologist and urogynaecological physiotherapist, who will assess the state of your pelvic floor muscles and help you choose the first safe exercises.

Start with light cardio, walking and breathing exercises. Avoid exercises that engage the abdominal muscles in the first few months after giving birth - allow the body to recover. Workouts during this period should be shorter, relaxed and focused on strengthening the core and improving mobility. After 3-4 months, you can gradually increase the intensity of your exercises and return to your favourite activities.

HOW DO YOU FIND TIME TO TRAIN WHILE BEING A MUM?

Life as a mum is a daily marathon - home, work, children, responsibilities. In the flurry of activities, it's easy to forget about yourself, but regular physical activity is an investment in your health and well-being. Working out isn't just about movement, it's also about taking a moment for yourself, which gives you energy and boosts your mood.

Even a short 30-minute workout 2-3 times a week can significantly improve your fitness. You can exercise at home, in a club or outdoors. At Just GYM, you'll find space and zones tailored to different activities - from cardio to strength training. Regular exercise helps to strengthen your muscles, reduce back pain and boost your confidence - not just as a mum, but as a woman.

DOES BREASTFEEDING PRECLUDE TRAINING?

No, breastfeeding is not a contraindication to physical activity. It is a myth that exercise reduces breastfeeding - a well-balanced diet and proper hydration are fully sufficient to reconcile training and breastfeeding.

Remember, however, that your calorie needs increase during breastfeeding, so don't restrict food - make sure you eat healthy, nutritious meals. If you are just starting out on your fitness journey, enlist the help of a personal trainer. At Just GYM, trainers will help you develop a plan tailored to your needs and abilities, and you'll be able to exercise safely and effectively.

Listen to our a podcast about physical activity during pregnancy and after childbirth available on Apple Podcasts i Spotify. And if you want to get started today, check out our training for przyszłhese mums on YouTube!

Frequently Asked Questions (FAQ)

Unless your doctor sees contraindications, the safest forms of exercise are Pilates, walking, swimming and specialised classes dedicated to pregnant women. Regular activity of moderate intensity improves circulation and prepares the body for birth.

Getting back into shape should be gradual. Before you start exercising, it is essential to visit your gynaecologist and a urogynaecological physiotherapist to assess the condition of your pelvic floor muscles. Usually 3-4 months after childbirth, you can begin to slowly increase the intensity of your training, starting with walking and breathing exercises.

No, breastfeeding does not exclude physical activity. It is a myth that training reduces breastfeeding. However, it is crucial to stay hydrated and to increase the calorie supply in the diet to meet the energy needs of mother and baby.

In the first few months after childbirth, you should avoid intense exercises that directly involve the abdominal muscles. The body needs time to recover, so it is better to focus on strengthening the core, improving mobility and gentle cardio that does not overtax the body.

A personal trainer, especially one with experience of working with women after childbirth, will help develop a safe and effective plan of action. He or she will help select exercises that will reduce back pain, strengthen weakened muscles and allow you to regain your confidence without the risk of injury.

Summary - key findings

  • The article highlights that physical activity during pregnancy and after childbirth is safe and beneficial, if there are no contraindications.

  • Recommends light forms of exercise during pregnancy (walking, Pilates, swimming) and a gradual return to training after childbirth - from gentle cardio, breathing exercises and core work, following consultation with a gynaecologist and urogynaecological physiotherapist. She also points out ways to organise workout time in a mum's life and explains that breastfeeding does not exclude exercise.

  • Article in accordance with the current (2023) recommendations of the Polish Society of Gynaecologists and Midwives on training during pregnancy and after childbirth

Bibliography

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 22.02.2026 r.