At Home Post-C-Section Workout

By: Bindu Raichura

Congratulations on your bundle of joy and hope you are recovering well! A C-Section can be harder than anticipated – on both mind and body. But don’t worry. You can get back to your old physical health in no time. All you need is some guidance! Find everything about post-c-section workouts here.

Why Workout after Delivery?

If you have been a person who has never cared much for physical exercises or workouts, this could be one of your biggest questions, especially after surgery and when all your time is consumed by your newborn.

Exercising after delivery is the only way you can get back to your old physical agility. Pregnancy changes a woman’s body in a number of ways and the extra weight and restrictions in the movement do not help!

Why is Post-C-Section Workout Required?

If you have undergone a cesarean, then your body needs more time than a vaginal delivery to recover. The sutures need to heal well before you can stretch the abdominal muscles and wall. The workouts after a c-section have to start slow and increased in intensity only as your body adapts to it.

When Can You Start Post-C-Section Workout?

You need to wait a good 3 months before you can start any exercise after a c-section. This gives your body enough time to heal. Post-c-section workout plans should begin only after getting a clearance from your doctor.

Your workout after a c-section should initially be monitored by a health care professional. They will not only teach you the right way to do the post-c-section workout but will also help you come up with a post-c-section workout plan as well. This will include general body strengthening exercises as well as certain abs exercises after the c-section.

You can start your post-c-section workout once your sutures have healed and you don’t experience any immense pain in that area when you sit up or lie down. The best way to test this is to try sitting up without anyone’s support and try to lie back down, again without anyone’s support. If your sutures have healed enough, you should not feel any shooting or stabbing pain in the area.

Also, get a professional to check if you are not suffering from any abdominal wall separation. Diastasis Recti, a condition in which the large abdominal muscles separate, is very common after childbirth. Doing abdominal exercises will only aggravate this and will not help you achieve the results you are hoping for.

What are Post-C-Section Workout Options at Home?

Stepping out of the house for a post c section workout can be very daunting. Don’t worry. We got you! Here are a few simple exercises in addition to walking, for a good post-c-section workout:

1. TVA Breathing:

Your Transverse Abdominis is the deep core muscle that protects your spine by acting as a belt in the waist area. This gets weak with pregnancy and doing all other abdominal exercises without strengthening this muscle can result in injury.

• Lie down on your back
• Ensure your back is flat on the ground and not arched
• Breathe in deeply while expanding the chest and abdominal walls
• Breathe out slowly, pull your belly button in and tighten the abdominal muscles as you exhale. Your entire core area should feel tight and activated.
• Hold for 5 counts and start again.

2. Bridge:

This exercise targets your back without straining the abdominal muscles

• Lie down on your back with knees bent
• Lift your bottom and back off the floor till your entire back is off the floor in one straight line
• Tighten your glutes and hold for 5 counts
• Ensure your hips don’t dip as that will result in backaches
• Slowly lower your body back to the ground.
• You can start with 5 reps and increase both the duration of your hold and the reps as your back gets stronger.

3. Kegels:

These can be a great addition to your post-c-section workout as it helps strengthen your pelvic muscles and reduce stress incontinence caused by the catheter.

• Sit cross-legged on the floor or at the edge of a chair with your feet planted firmly on the ground
• Tighten your pelvic muscles like you are trying to control your urine
• Hold this for a few seconds and breathe out.
• Start with 5 seconds and increase your hold and the reps as your muscles get stronger

There are many post-c-section workouts a new mama can do once she starts getting stronger. The most important point to remember is – to take it slow; listen to your body and don’t be in a hurry. Your body will thank you for it!

Source: https://www.beingtheparent.com/at-home-post-c-section-workout/

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