Postpartum C-Section Exercises

After having a baby via Cesarean section, also known as a C-section, you might want to start exercising to get your body back to your prebaby weight. The Baby Center website states that women who gave birth by C-section should not start exercising until six to eight weeks after giving birth. A C-section is major surgery, and if you start exercising too soon, you can irritate the incision site. Once you start exercising, you should start slowly; the intensity should be increased over time as you get stronger.

  1. Walking

    • Walking is one of the easiest post C-section exercises you can do. It prevents blood clots and promotes the healing process. Your metabolism will increase and it will help burn fat from your entire body. The Mayo Clinic website states that the amount of cardiovascular exercise postbirth, should add up to two and a half hours per week. You can spread out five, 30-minute walking session over five days. Start gradually by walking with a baby stroller around the block and increase the distance that you walk over time.

    Kegel Exercises

    • Kegel exercises are not just for women who had vaginal deliveries; surgical delivery also stresses the pelvic floor muscles, which are the muscles that support the bladder, uterus and bowel. Strengthen these muscles by doing Kegels. Lie on the floor or on your bed and contract the muscles you use to stop your urinary flow. Hold the tension for up to 10 seconds before releasing it. Repeat the exercise 10 times and do three sets per day. You can also do Kegels while sitting or standing up.

    Abdominal Exercises

    • When you first start doing abdominal exercises after your C-section, take it easy and avoid putting to much strain on your abdominals. Before doing intense crunches and sit-ups, strengthen your abdominals with easier exercises such as the leg slide. You lie on your back on the floor with your legs stretched out and bend one leg at the knee before bringing the leg back down to the starting position. Alternate between legs. The bridge exercise is another low-impact exercise. Raise your hips off the ground while bending your legs so you rest on your feet and shoulder blades. Hold this position for several seconds before releasing the tension.

    Yoga And Pilates

    • Taking a yoga or pilates class is beneficial after your C-section has healed. The exercises done during these classes mainly work your core muscles. They improve your posture, suppleness and strength. When doing yoga or pilates exercises, make sure you are being supervised by a well-seasoned trainer so they can correct your form when needed.