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13 + Week Guide to regaining your fitness and Tone after you've had your baby

I get asked this question every week… ‘‘Tracy when can I start exercising again after I’ve had my baby & what can I do when?’’ I know this was one of the first thoughts that ran through my mind when I had Jack… Here is my 13 week + Guide to Regaining your Fitness & Tone after having your baby…


Everyone is different & those of you who have had c-sections will need longer to recover than those who had a natural birth. The most important factor is you have had clearance from your doctor & that you are well before you start any sort of exercise.

WEEK O-6 Recovery & Re-adjusting

This is the time to concentrate on building your physical & mental recovery with strengthening exercises for your pelvic floor & core body muscles.

It is all about building up your foundation correctly first & getting stronger.

  • Basic Pilates

  • Walking

  • Eating well & aiming to get as much sleep as possible

WEEK 7-12 Low Impact moderate exercises

If you had a natural childbirth, this is normally the time when your doctor will give you the go ahead to exercise again. Listening to your body is key & these exercises will start to build your fitness, tone & energy back up.

  • Pilates

  • Yoga

  • Working with light weights

  • Low Impact aerobics e.g Zumba, Club Core & More, Blitz, Abs Blast Classes

WEEK 13 + onwards Intense aerobic & toning exercises

This is the time when you can increase your exercise intensity & frequency. Making sure your eating well & staying hydrated will give you plenty of energy. Doing Group Exercise is a fantastic way to build up your body confidence, meet positive like-minded people & have a bit of time for yourself, which helps manage life/stress better.

  • Tabata- High Intensity Interval Training- IN1OSITY HIIT

  • Body Pump, Mission to Condition, Club Core & More

  • Combat

  • Running

  • Pilates

  • Fitness Fusion

  • Circuit Training


You have to take care of yourself in order to look after your little ones.

I hope this is useful.

Tracy Dixon Fitness Classes Kendal to get back into shape after having your baby

You can see the full class Timetable here with all the times, dates & classes listed above…

If you would like any advice or to book onto a class then please send me a private message.


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