Get Fit Without Going To The Gym

Written By

Monisha Narang

Get fit without going to gym.Nov20 2015.colour changed-01-03-03 Loading

Kate Middleton may be stepping out in skinny jeans six weeks after giving birth, but that should not become a goal for new moms anxious about losing their pregnancy weight.

Truth be told, delivering a child takes a toll on the body. The pelvic floor, lower back, stomach and core abdominal muscles are weakened. New mothers grapple with post-partum depression, low energy levels and stress. Which is why the objective of any fitness regimen should be about improving muscle strength and energy, not becoming thin. That’s just an additional bonus.



A post-pregnancy workout plan should start slow and pick up pace gradually to avoid injury. Roshini Gilbert, a fitness expert with, suggests beginning with deep breathing exercises and kegels to strengthen the abdominal muscles and pelvic floor. After about 12-16 weeks, move on to lower tummy muscle exercises like light sit-ups and slides. “An exercise ball is great for support,” says Gilbert, who also recommends investing in a pair of dumbbells to build upper body strength.

Many new moms find it hard to exercise because their babies demand constant attention. They should try working out with their infants. Just walking with the baby strapped on can help new moms lose 211 calories an hour, according to mobile app MyFitnessPal. Pushing a baby in the stroller can burn 160 calories per hour. Lisa Druxman, a US-based personal, has even created a stroller-based workout programme for moms that involves push-ups, squats and lunges, separated by five to 10 minutes of walking or jogging with the stroller.

Cycling is another great way for new moms to get fit. Start by going out once a week, go a short distance without setting a defined time limit, speed or distance and ensure your rear is properly protected as glute muscles can become loose after pregnancy. Yoga is another good alternative to strengthen the body, improve posture and enable weight loss. Asanas like Bhujangasana (Cobra pose), which helps relieve lower back pain, or Vyaghrasana (Tiger pose), that helps alleviate any post-pregnancy discomfort and tones the muscles of the legs, arms and shoulders can be done six months after delivery.

Choosing the right workout is important, but it’s equally essential to be appropriately kitted out. Old exercise clothes are unlikely to fit; in some instances, even shoes may seem tight. Have your feet measured while buying new running shoes and invest in a pair half a size larger than your regular shoes for extra room to flex the feet and toes.

Breastfeeding mothers should also invest in a good workout bra. Researchers claim an unsupported breast moves up and down about 6 cm during exercise, so find a fit that gives proper support and comfort. Also, remember to wear nursing pads as they give good shape and also absorb breast milk.


In her book Post Baby Bounce, fitness expert Namita Jain says that while exercise is important, the right nutrition is equally vital for new mothers. Crash diets are an absolute no-no, especially when you are nursing, as your body is also passing essential nutrients to the baby.

New moms need extra energy but it’s advisable they steer clear of fatty items like full cream milk, butter and ghee. Instead, a well-balanced diet with plenty of protein, calcium, iron and other nutrients and minerals is recommended. Foods like lean meats, nuts like almonds, dal, legumes, spinach and curd are good. A ragi (millet) dosa, an excellent source of iron and calcium, is highly recommended to help regain strength after childbirth.

Some women, overwhelmed with their babies, find it difficult to eat. They should have plenty of nutrient-rich fluids like soup, coconut water, broths, whole fruits, fresh fruit juices and milkshakes.

Remember, this isn’t a time when you need to set weight-loss goals. The most important thing is that you feel comfortable with the diet and exercise routine you follow.




Monisha Narang is an M.B.A from I.I.L.M, New Delhi and an Economics Honours graduate from Miranda House College, Delhi University. She started her career in the field of Advertising and Brand Management. She worked for the British Civil Services at the Department for Work and Pensions in London for 13 years. In her career span of about 17 years, she has worked in the fields of Sales, Marketing, Customer Care, Strategy, Brand Management, Counselling, Recruitment, Voicing, Acting and Television Anchoring. After relocating to India with 2 little daughters in 2009 , Monisha pursued her hobby as her next career move. She is now an experienced TV Anchor, Voice Artiste and an Actor/Model. She strongly believes in a good Work Life balance.

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