Discovering Postpartum Fitness: Riley Gaines on Regaining Strength
In a recent episode of The Riley Gaines Show, former collegiate swimmer Riley Gaines candidly discussed her journey to fitness after having a baby. She shared her practical postpartum routine and outlined five key habits that helped her reclaim her strength and vitality.
Riley emphasized that every woman’s recovery is unique, and it’s essential to find what works best for you. After having her first child in September 2025, she explored various effective strategies to get back into fitness.
1. Start Your Day Right
Riley suggests making the first hour after waking up all about your health. By prioritizing this time, you can ensure that personal wellness stays high on your to-do list. “There’s always something else to do, but setting aside this time gives you an edge before the world starts pulling you in different directions,” she explained. Preparing the night before—like laying out your workout clothes—can make morning routines smoother.
2. Embrace Protein
Against common myths, Riley advocates for a healthy intake of protein, emphasizing that it helps keep you lean and energetic. Her guideline is to consume about one gram of protein per pound of body weight. This helps repair muscles after workouts and keeps you feeling satisfied longer.
3. Engage Your Core Anytime
Riley encourages people to focus on their core in everyday activities. For instance, she suggests engaging your abs every time you stop at a traffic light. This practice helps strengthen your core without needing to perform traditional crunches or sit-ups.
4. Find an Accountability Partner
Staying motivated can be tough, especially for new moms. Riley recommends partnering with someone—like a friend or family member—to help keep you accountable on your fitness journey. Sharing your goals and progress with others can make the process more enjoyable and effective.
5. Consistency is Key
“Without consistency, you’re just starting over repeatedly,” Riley stated. She highlights the importance of showing up even on days when you feel less motivated. Building a consistent routine not only fosters discipline but also boosts your confidence.
Riley’s insights provide a relatable and encouraging approach for mothers seeking to reestablish their fitness routine after childbirth. Whether you’re looking for realistic workout tips or motivation, her experiences offer practical guidance for the postpartum journey. Tune in to The Riley Gaines Show for more on culture, family, and health.
