Top 5 Ways to Exercise after a C Section (#1 is the Most Effective)


Profile of sporty young man practicing yoga, standing in Ardha Uttanasana (Half Forward Bend pose), asana for strengthening the back

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The thing about childbirth and pregnancy is that they seem like beautiful, life-changing experiences. And that may be true. But this doesn’t negate the fact that a C section can change the body. Your abdominal muscles will never be the same again if you don’t subject them to moderate workout. So here are the top 5 ways to exercise after a C section.

Your lower back, pelvic, and abdominal muscles require some form of physical training after childbirth. Even in the case of normal delivery! So once you get your doctor’s approval, it’s time to hit the workout mat at home or the gym!

Top 5 Ways to Exercise after a C Section

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Wearing postpartum underwear is not the only thing to do after delivery. Sure, it’s necessary and all. But indulging in physical exercise is equally important too. So how about choosing and wearing that postpartum underwear for your next workout session!

Try the following gentle exercises. They don’t demand the use of fancy equipment. And you can perform all of them from anywhere.

#1 Seated Kegels

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Every post C section workout plan is incomplete without seated Kegels. They activate and strengthen your pelvic muscles. But here’s the most convincing part. Kegel exercise decreases stress incontinence, which is often a part and parcel of post-childbirth.

All you have to do is sit on a chair, at the edge. Contract your pelvic muscles like you’re making a deliberate effort to hold back urine. Simply imagine closing your vagina, urethra, and anus openings. And lifting them away from that chair!

Hold the contraction for at least five seconds before relaxing the muscles back again. You can also perform this exercise standing up or lying down on the side. Repeat it 8-12 times, leaving a two-minute gap between the contractions.

#2 Belly Breathing

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Now, this is a great way to relax your abdominal muscles. The belly breathing technique helps in retaining core muscles. It encourages the tummy to become strong, so you can perform daily activities without feeling pain or discomfort.

Here’s how to do it. Lie down on your couch or bed. Place the hands on the belly and simply relax the body. Breathe in deeply through the nose. And while doing so, feel the abdomen expand before you exhale through the mouth. Pull your tummy towards the spine, thus contracting those abdominal muscles. Now hold this position for three seconds.

You can perform the exercise at least 10 times at one go. And as many as three times per day!

#3 Wall Sit

Don’t just opt for abdominal exercises after C-section. It’s important to engage all muscle groups together. This includes your lower back, core, pelvic, hamstrings, and quadriceps. And the best way to do that is to perform wall sits.

Place your feet away from a wall, maintain a distance of two feet. Position your back against the wall while lowering your body into the sitting posture. But please make sure that your thighs are parallel to the floor.

Now is the time to engage that core. Take deep breaths while pulling your tummy in. You can also contract the pelvic muscles by performing Kegel exercise at this point. But this is only optional.

Remain seated in the air like that for however long you can. Then rest for 60 seconds before repeating the workout. Five times should be more than enough to get the muscles all worked up.

[YouTube video: https://www.youtube.com/watch?v=XULOKw4E4P4]

#4 Leg Slides

Every list of the top 5 ways to exercise after a C section should mention leg slides. This particular workout engages your core muscles in the gentlest yet most effective manner. But please perform the exercise only after your incision wound has healed completely.

You lie down on your back with knees bent. Place a towel under the feet or put on socks. This allows the feet to slide quite easily. Now breathe in deeply while contracting the abdominal muscles. Pull your tummy in without moving the lower back. Maintain the contraction while extending the right foot away until that leg is completely straightened out. Then bring it back to get the left leg moving.

You can do this as many as 10 times for each leg.

#5 Forward Bend

Profile of sporty young man practicing yoga, standing in Ardha Uttanasana (Half Forward Bend pose), asana for strengthening the back

Photo credit: yogaclassplan.com

The forward bend is a great exercise after C section to reduce tummy.

All you need to do is stand with a gap of at least four feet between your legs. Now extend the arms over the head before bending forward. Your goal should be to get into the 90-degree position while keeping the back flat.

It’s advisable to perform at least 5-8 repetitions.

Wrapping It Up

So these are the pelvic and abdominal exercises you can incorporate into your workout session post-delivery. Once you regain your strength, feel free to increase the number of repetitions and exercises. But up until then, keep everything moderate.

Taking care of your body is as important as nurturing your baby. So don’t neglect the former, as it might affect the latter.

Is there any other workout that you would like to add here? Please don’t hesitate to do so. Also, you can share the post with fellow moms!

Thanks for reading and visiting. I hope to see you again soon.

About the Author:

Barbara Davis started Mom Trusted Choice with the intention of turning it into a valuable parenting platform. It’s a resource that contains tons of useful information about pregnancy and motherhood. Her motive is to enrich the lives of mothers all over the world. And the content she creates always circles around the most common and popular topics.

Sources:

  1. https://www.parents.com/pregnancy/giving-birth/cesarean/post-c-section-strengthening-exercises/
  2. https://www.healthline.com/health/pregnancy/C-section-recovery-exercises#1
  3. https://www.care.com/c/stories/5332/exercise-after-c-section-the-dos-and-donts/

 

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