weight gain during pregnancy with pregnant woman holding scale

According to the Centers for Disease Control and Prevention, almost 4 million babies are born in the U.S. every year. Fashion and celebrity magazines and websites make new mothers feel like weight loss after baby is easy. Most new moms find that losing baby weight is a frustrating experience. Therefore, you have a profitable niche waiting for you to reach out and show them that losing weight after pregnancy is not only possible but realistic and achievable.

Where To Find The Clients

Initially, new moms may feel isolated. Expectedly, they don’t get out much. They’re spending most of their time and energy taking care of their babies, figuring out their feeding and sleeping schedules and trying to stay sane.

Because new moms may not be very vocal about seeking out help with diet and exercise, many trainers don’t think to include them in their marketing. However, mothers pose a huge opportunity for people in the physical training industry.

Women experience major changes in their bodies during pregnancy. It can take years to come to terms with the extra fluff that they may develop. Plus, their new routine is busier than it was before they had kids. They may have trouble finding the time to exercise.

You can come in and show them that losing the baby weight doesn’t take a lot of time. You can also help educate them about postpartum nutritional needs and empower them to take control of their health.

Where can you find this demographic so that you can work some marketing magic on them? If new moms do head out during the first four to six weeks of motherhood, they typically go to:

  • The pediatrician
  • The OB/GYN
  • Breastfeeding groups
  • Stores that sell baby supplies
  • New moms’ group

Community of mothers and their children playing.

They may also spend their time online in support groups. At this point, their baby, not their baby weight, is their first priority. In fact, many moms require the go-ahead from their health care provider before they can start a post pregnancy workout plan.

That’s not to say that you should ignore this population. Making connections with mothers during the early weeks can put you on their radar for later. New parents often feel like they don’t have a spare brain cell to research how to lose baby weight when the time comes. If you’ve been interacting with them up until that point, they won’t think twice about calling you when they’re ready to get their body back but can’t lose baby weight.

Happy young lady strengthens with dumbbell after childbirth and holds newborn baby
During the first three months, offering ideas, tips and exercises for gentle movements, stretching and core/pelvic floor strengthening. This advice can be as simple as helping mothers correct their posture and locate their deep belly muscles.

As new mothers cradle and feed their babies, they tend to get sore in places that have never felt muscle aches before. Give them stretches and exercises to facilitate routine movements and soothe discomfort, and you’re bound to be remembered.

Holding workshops, information sessions or simple challenges at the places where these women spend time can help you get your foot in the door. You can provide educational value in online groups. New parents have a lot of questions. If you can give them solutions, you can set yourself up as an authority and begin to earn their loyalty.

Between six months and one year after having a baby, the newborn routine has become somewhat habitual. Moms may start venturing out more and seeking out social situations for themselves and their babies.

During this time, they may hang out at:

  • The park
  • Story time
  • Music classes for kids
  • Toy stores that hold free mother/infant workshops and classes
  • Meetup groups
  • Babywearing classes

As time goes on, you can find moms trying to lose weight after baby at schools, gyms and yoga classes. The Daily Mail says that it takes 18 months for a new mother to feel attractive again after delivering an infant. It can take much longer than that for women to get back to a body they’re happy with.

Mothers of school-aged children may meet at a coffee shop near school after dropping off their kids. They may also hang out at their children’s extracurricular activities. You can target moms at health food stores and wellness centers. Go anywhere women between the ages of 30 and 40 hang out, and you’re likely to find several women who would like to lose weight after having a baby.

Appeal To Their Emotions

Helping women with weight loss after having a baby is a delicate line to walk. According to a survey conducted by Baby Center, many women don’t mind holding onto some extra weight after birthing a child. At the same time, they may feel insecure about the sagging skin, flat butt and

body image, 3D rendering, text on direction sign
lower belly pooch.

Sixty-four percent of survey respondents said that their body image had suffered after having a baby. Appealing to their need to accept themselves and feel comfortable in their skin may work better than focusing on their weight on the scale.

Women may feel a lot of pressure to lose pregnancy weight. Perpetuating impossible expectations may only push them away. Instead, focusing on the way women will feel if they begin a training program can keep you sensitive to their emotional needs. Women need to feel empowered about their post-baby physique.

What can make women feel more confident about their bodies?

  • Getting fresh air
  • Socializing
  • Getting “me” time
  • Being around other women who are going through the same thing
  • Having energy to chase the kids around
  • Feeling strong and agile
  • Taking care of their other health needs

Outdoor workout programs can be a huge draw for women who feel like they don’t have time to enjoy nature anymore. However, comfort is also important. Mothers spend a lot of time putting aside their own ease for that of their children.

They already chase their toddlers outside in the hot summer and wait at the bus stop with their kids when there is snow on the ground. They might enjoy how luxurious it feels to be in a climate-controlled area with the ability to shower alone after the workout.

Some women jump at the chance to interact with their peers. They might not be swayed by a private yoga class because they prefer the camaraderie that comes with connecting with others. If this is the case, you could hold small group classes or workshops.

Other people might appreciate time to decompress without having to answer a million questions or cater to other people’s needs. If you make a new mother feel like you’re there for her alone, she may swoon.

Build A Program Around These Elements

Women often don’t know how to lose weight after having a baby. The rules that they used to follow may not work anymore. Hormones make it seem like their metabolism has changed. They feel exhausted, but they don’t realize that the fatigue might be caused by lack of sleep, not an abundance of movement. They also feel like they don’t have the time or energy to focus on weight loss after baby.

A program that delivers maximum benefits in a minimal amount of time can get them hooked quickly and keep them coming around. However, you might have to work up to the more intense exercises, depending on the fitness level, core strength and length of time since the woman had her child. Incorporating strength training, cardio, nutrition and yoga can help you optimize workouts while catering to a new mother’s emotions.

Strength Training

New moms need to give special attention to their core. Some women experience diastasis recti after pregnancy. This causes the connective tissue between each side of the six-pack to thin. The ab muscles separate, causing weakness and potential pain.

Women who have had babies may also experience loose pelvic ligaments and pelvic pain. Strength training will help with pelvic issues, back pain and abdominal stability.

It may be inadvisable to do certain movements, like crunches, soon after giving birth. However, properly tilting the pelvis and bracing the core is important in every movement. Most women won’t argue about having a flat stomach again.

Strength training can also increase lean muscle mass. This boosts metabolism and can help women burn calories even while they’re resting. Building up muscle can also tighten and lift areas that have drooped since pregnancy.


Getting their heat rate up can help women become more comfortable keeping up with their energetic little ones. However, they might not have time to do an hour of repetitive cardio every day.

Work in short bursts of cardio throughout a varied workout. Changing the intensity can also help keep things interesting and maximize fat burn.

Mothers are concerned about time management. If they can get more out of your exercise program than they do out of the elliptical machine at the gym, they’ll be more likely to work with you.


Good nutrition is especially important for new mothers. Women burn about 500 extra calories a day while they’re breastfeeding. This can make them feel ravenous throughout the day.

Adding in a fat-burning workout might leave them with cravings that they don’t understand. At the same time, they need to eat nutrient-rich foods to maintain their energy and milk supply.

The fact of the matter is that it can be hard to eat healthfully when you’re dealing with the responsibilities that come with a newborn. Boxed food and restaurant meals may be much more convenient when you’re crunched for time.

Mothers need to understand how to consume whole foods with balanced nutrition on a time-deficient schedule. If you can provide clients with tips and shortcuts for making healthy foods more accessible, you can tackle one of the biggest obstacles to weight loss after pregnancy.

Some techniques that this demographic would appreciate are:

  • Checklists and shopping guides
  • Alternatives to unhealthy convenience food
  • Menu planning
  • Recipe simplification
  • Advice on maximizing nutrition before and after a workout
  • Mindfulness for eating and mealtimes


Young cheerful positive women exercising yoga poses in fitness center

Yoga can be less intimidating than a hard-core exercise program for a new mom. Women who have recently given birth may be hesitant to do exercise that requires a lot of jumping or jostling. Some kinds of workouts may be hard on a weakened pelvic floor or breasts that are full of milk.

It’s important to be sensitive to the way that the body changes after pregnancy. For example, your client may find it hard to do jumping jacks without feeling the urge to go to the bathroom.

Yoga can be an ideal addition to a weight-loss program for new moms. Research shows that doing yoga can improve body image. Empowering mothers to love what their bodies can do through this practice may help them progress through the rest of your program.

Yoga also relieves stress and anxiety. It encourages people to practice mindfulness. If you offer a new mom a little more peace and clarity, she will probably not argue that it would benefit her.

Make It A Family Activity

Getting mothers to do one small thing for themselves can be harder than asking them to do everything for their children. Getting the kids involved can bridge the gap. Initially, working a baby into the exercise program can give mothers no reason to make excuses to avoid exercising.

As the children get older, you can reach out to them for additional business opportunities. Many parents find that they have more time to exercise when the whole family is taking part in the workout.

Modern families spend a lot of time being busy with their own activities. The bonding that can occur when a family works out together is invaluable.

You can also reach out to the baby’s father for potential business. Women aren’t the only ones who want to lose baby weight. The Washington Post reports that men may gain about 4 pounds when they become fathers. Including them in a workout program that highlights exercise and nutrition can get the entire family on board to find balance in maintaining a healthy lifestyle.

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