“Getting your body back” is a phrase that’s commonly used post-pregnancy too often and it’s something we avoid using at ReFormd Personal Training. Because your body didn’t go anywhere. It grew life and it delivered a baby. It changed and that’s a testament to what you’re capable of.
Still, the postpartum period can be challenging, especially when you’re bombarded with messages about going back to work or getting back into shape. From social media to offhand remarks from well-meaning relatives, it’s easy to feel pressure to “look like you never had a baby.”
However, we believe that this pressure is outdated and harmful. What new mothers truly need is support, education, and compassion. Here’s what every new mum should know about body image after pregnancy and how to care for both your body and your mind during this powerful transition.
1. Your Body Isn’t “Worse”
After pregnancy, your body is different and that’s okay. In fact, it’s expected.Muscles have shifted, hormones are still balancing out, and healing is happening deep within your core and pelvic floor.
Instead of chasing your “pre-baby body,” we encourage you to embrace the body you have now with all its strength, softness, and complexity.
Every pregnancy and postpartum journey is unique. Comparison whether to other women or to your past self is never helpful. What matters most now is healing, connecting, and moving forward at your own pace.
2. Understand What’s Actually Happening
A huge part of reframing body image is education. When you understand what’s normal, you’re less likely to misinterpret your body’s signals.
- Diastasis Recti (abdominal separation) is common, and functional recovery is the goal, not simply “closing the gap.”
- Hormonal changes postpartum (especially while breastfeeding) can affect fat storage, energy, and muscle recovery.
- Weight gain during pregnancy includes your baby, placenta, increased blood volume, breast tissue, and more, not just “fat.”
- That lingering “pooch” might not be fat, it could be untreated diastasis or an overactive core/pelvic floor.
Knowing these facts helps you respond with compassion rather than criticism.
3. Tune Out the Noise
If someone comments on your body, whether during or after pregnancy, remember this: their words don’t define your worth or your progress. You are not a “before and after.”
If your inner dialogue starts turning negative, try this instead:
✅ Acknowledge the discomfort
✅ Reframe with facts (“My body is healing.”)
✅ Speak to yourself with the same kindness you’d offer your best friend
When appropriate, educate others. Let them know why those casual remarks or backhanded compliments aren’t helpful.
4. Managing Stress, Recovery & Mental Load
Let’s be honest, motherhood is beautiful, but it can be exhausting as well. An area we look into and give recommendations on is recovery and stress management.
We encourage:
- Restorative walks
- Mindful breathing and foam rolling
- Nutrient-dense meals and hydration habits
- Sleep prioritization (whenever possible!)
We’re also trained to recognize the signs of overtraining, postpartum anxiety, or burnout. In those cases, rest becomes the programme.
5. Habits When Building Sustainable Strength
At ReFormd, we work with the approach that prioritizes healing, habit-building, and progression over time.
Rather than jumping into intense workouts or strict meal plans, we focus on:
- One habit at a time like mindful eating, hydration, or daily walks
- Phased strength training, starting from gentle breath work and progressing toward high-intensity sessions only when your body is ready.
- Listening to your body, especially if you experience pain, fatigue, or symptoms like pelvic heaviness or leaking.
You don’t need to do it all at once. You don’t even need to do it perfectly. You just need to show up, one small step at a time.
Support Makes All the Difference
You’re not meant to do this alone. When it comes to movement, choose coaches or trainers who are qualified and compassionate, who see you as more than a client, and who understand how to adapt workouts around your changing body.
Our ReFormd Personal Training team includes certified pre- and post-natal trainers who are ready to meet you where you are with programs that heal, strengthen, and empower you.
Ready to Move Forward?
Let’s train for health, function, and confidence, and not for outdated expectations.
📞 Call or WhatsApp us at 8812 8858
📍 Book a paid trial at a special rate or a complimentary consultation*
💬 DM us on Instagram @reformd_training
*The complimentary consultation only consists of a Visbody scan as well as a tour of the respective facilities.