C-sections are becoming more and more common, but they are still considered a major surgery.You will need time to heal after your surgery.Overexerting yourself too soon after a c-section can lead to problems and prolong the healing process, so stay safe by easing back into your previous routine gradually.
Step 1: Talk to your doctor before you start working out again.
After a major procedure like a c-section, the sutures on the incision can be compromised if the mother overexerts herself, so any post-pregnancy exercise should be okayed by a physician.Most new mothers need to be seen by their doctor at least once after their c-section to ensure that their body is healing properly, so at this post-delivery checkup, let your OB/GYN know that you would like to start working out again and ask when it would be okay.The advice of your doctor is not intended to be replaced by the content of this article.
Step 2: You should start exercising six weeks after your surgery.
Even if everything goes well, carrying a baby and giving birth can be traumatic for your body.A normal pregnancy can cause a condition called diastasis recti where the abdominal muscles move apart as the belly expands.A c-section will leave you with an open wound that will take a long time to heal.Even if you were in great shape before your baby’s birth, you need to relax during the recovery period.After a baby is born, new mothers are advised to take a break from exercise.They are usually limited to walking during this time.Doctors are allowing women to start exercising sooner.This doesn’t apply to women who have had a c-section, as they still have an incision that needs to heal.If your doctor tells you to wait longer than the minimum time limit, be prepared to do so.
Step 3: Start with gentle exercises.
Even if you lifted weights or ran a marathon before your baby was born, the first exercise you do should be very gentle.Your muscles, especially the ones in your hips and core, have been taxed by your pregnancy and the lack of exercise that accompanied it, so they’ll need to gradually work back up to their previous level of strength.It’s a good way to hurt yourself if you push yourself too much.You may want to consider trying some of the low-intensity strength and cardio exercises.Your doctor or physical therapist can give you ideas.
Step 4: Over several weeks, you will transition back to your normal routine.
Just a few months after your procedure, you should be back to your old self with a gentle exercise routine that ramps up in intensity.It’s nothing compared to your health and safety if you have to stick to a gentle exercise routine while you’re pregnant and have a major surgery.
Step 5: You should be gentle on your body.
It’s important to minimize the stress you put on your body as you work your way back towards your regular exercise routine.Take about five minutes to warm up and cool down every time you exercise.You should limit your first few exercise sessions to 10 minutes each.Drink lots of fluids.Don’t forget nursing pads if you’re breastfeeding.If you get fatigued, stop exercising immediately.
Step 6: As you heal, consider wearing compression garments.
One way to protect a c-section wound during exercise is to wear a type of clothing called a “compression garment.”These sorts of clothes, which can have varying names like “recovery shorts” and so on, use gentle pressure to support c-section wounds as they heal, making them a useful aid for new mothers looking to get back into shape.Many mothers swear by compression garments, even though they can cost as much as $200 per pair.You should not feel embarrassed if you wear compression garments because they aren’t intended as shapewear.
Step 7: Be aware of physical and emotional barriers.
Even if you’re healed perfectly, exercising after a c-section can be difficult.You’ll be busy.You’ll get fatigued more quickly than you’re used to.You may feel demotivated due to hormonal processes.Exercise will help you feel better and give you plenty of energy to care for your new child, so do your best to surpass these hurdles and exercise when you can.Postpartum depression can be a problem if you frequently feel too tired, sad, and demotivated to start exercising.To find a treatment plan that works for you, talk to your doctor.
Step 8: Bridges can strengthen your hips.
These gentle, easy exercises help tone your hips and core.If you follow these steps, you will be able to do a bridge.As you raise your hips off the floor, squeeze your lower abdominal muscles.You should raise your hips to a point that is in line with your upper body.For a few seconds, hold this position.Slowly lower your hips.For three sets of 10 reps, feel comfortable.
Step 9: Kegels can be used to strengthen your floor.
The pelvic floor muscles are important for balance and stability.Kegels improve your ability to stop urine flow and can be done anywhere.If you’re having a hard time squeezing the muscle you use to stop your urine from flowing, you can wait until you have to go to the bathroom to test it.You will use these muscles during a Kegel exercise.It’s a good idea to gently squeeze your pelvic floor muscles.Some find it easy while sitting, but you can do this in virtually any position.For five seconds, hold the squeeze.Release your squeeze.If you want, repeat as often as you please.Some women find it uncomfortable to do Kegels with a full bladder, as this can cause pain and lead to some leakage.
Step 10: Try forward bends to strengthen your back.
Maintaining proper posture and avoiding back pain are two things that back strength is important for.If you follow the steps below, you can do a forward bend.You should raise your arms over your head.Slowly bend at the waist.Keeping your back flat, bend forward until your upper body is level with the floor.Slowly return to a standing position.For three sets of four to eight reps, feel comfortable.
Step 11: Try to plank.
Ab strength is important, but situps and crunches can be too intense for someone who just had a baby.Start with an exercise called a plank that won’t put stress on your wound.Get into a pushup position by following the steps below.Lower yourself onto your body.Lift your knees off the ground.Straighten your body.You should make a straight line with your feet, hips, and shoulders.Keep your hip muscles tight and your form straight by holding this position for 60 seconds.Two to four times.
Step 12: If you want to strengthen your arms and thighs, try arm rotation.
Your arms and legs should be included in your exercise routines, even if they focus on core strength.If you follow the steps below, you can hit both at once.Keeping your arm rigid, trace the smallest circles you can in the air with your fingertips.Slowly increase the circle width for five minutes.As circles start to affect your balance, use your leg muscles to support yourself.When you get to the fullest circle, start decreasing the circle size and rotating in the opposite direction.After resting for a while, repeat the exercise once again.
Step 13: You can walk around the neighborhood.
Walking is an effective form of exercise.This activity will get you gradually back into exercising after surgery, and it will also allow you to bring your baby in a stroller.It can be difficult to get outside during the first few weeks after birth, so use a walking routine as an excuse.
Step 14: You can try swimming or water aerobics.
Activities in the water tend to be low impact.Make a trip to your local pool and do five to ten gentle laps or enroll in a water aerobics class for a gentle, balanced, and (most importantly) low-risk cardio workout.The crawl, back, and breast strokes are used if you swim.The butterfly stroke is a difficult one to use.
Step 15: Try riding a bike.
You could start cycling a few months after the c-section if you check with your doctor.A great form of low-intensity exercise is cycling.If you own a bicycle, you can do it at the gym and at home.Adding a baby carrier to your bike will allow you to bring your baby along for the ride.Try to limit your cycling to flatter areas.If your incision hasn’t healed completely, it can be problematic to pedal uphill or go over bumps.
Step 16: You can try elliptical machines.
While running is usually off-limits for women after a c-section, elliptical exercise machines offer a low-impact alternative.If you use an elliptical machine, use a level of resistance that you’re comfortable with and proceed at a moderate pace.It’s possible to hurt yourself on an elliptical if you overtax yourself.
Step 17: Work harder to do more strenuous activities.
If you have been working out for several weeks with no issues, you can begin ramping up your cardio routine.Gradually introduce more difficult, higher-impact exercises like running, jogging, stair climbing, dancing, aerobics, and so on.If your exercise starts to hurt you or cause you to become over-fatigued, increase your intensity as quickly as possible.