When can a CS mum start exercising? How can I flatten my tummy after a C-section? How can I rebuild my core? Learn more about exercise for CS mums here.
Many mums want to get back into shape after giving birth. If they went through normal or vaginal delivery, working out after a couple of weeks or whenever they already feel ready is safe enough. Mums who went through a caesarean delivery, however, would have to take several concerns into consideration before they could work out.
A c-section is a major surgery. CS mums are often advised not to move so much during the first weeks to help them heal. They are even not allowed to carry too many things to prevent their stitch from opening.
So, the question now for mums is: when can they exercise? When is it safe to? What are the best and safest exercises for them? Well, no need for you to look far, because we’ve got the scoop you need to know when to dip those hips and get the curves back into them.
When Can CS Mums Start Exercising
Because a C-section is a major surgery, like any surgery you know, it takes weeks before your body recovers from that kind of body stress.
Looking at your healed surgical scar, you might think the coast is clear. That you can just move about without caution. That’s not the case. Most doctors advise 6 to 8 weeks of rest post-C-section because that’s how long it takes for your surgical wound to heal internally.
After that, you’d still have to check with your OB if you are healing beautifully. There are no infections and no possible complications from your surgery. They would have to do a thorough check before they can give you the go signal.
And even when the 8 weeks are up, you can’t go straight to beast mode. You have to strengthen your pelvic muscles before you go there. Some doctors don’t even allow CS mums to lift anything heavier than their babies 3 months post-birth. So, don’t be in a rush to do 30 reps of burpees after your 8 weeks.
You’ll be advised to do only low-impact exercises after they see that you’re healing well. Once your physician sees you can handle low-impact exercises, you’ll be given the green light to increase the intensity of your workouts.
How to Know if I’m Ready to Exercise
Preparing mat for pelvic floor exercises | Image from Pexels
If you are quite unsure whether 6 or 8 weeks is enough time to heal, you can do a little test to check if your body has healed well enough for you to try exercises. It’s called the Straight Leg Raise Test.
So, you lie on your back with your legs stretched out on the floor. Then, slowly lift one leg while keeping your back flat on the floor. If you feel any pain from doing this movement, you’re not ready.
So, until you can do a Straight Leg Raise without any pain, you need to go back to bed and get that recovery going.
Why Postnatal Exercises are Good For You
So while we are properly warning you not to exercise too early, that does not mean you should avoid exercise altogether. There are plenty of benefits to them.
For one, exercise speeds up your healing and recovery by supporting and strengthening your muscles and bones.
It also prepares your body for motherhood, where you’re going to need a lot of energy boost. You’re going to be carrying your baby for a long period of time. You’ll need to firm up your muscles for that. And, you’ll need plenty of energy to go from one mum task to another.
Finally, exercise also helps in preventing and addressing postpartum depression. As you may have remembered from the famous line from Elle Woods in the movie Legally Blonde, “exercise produces endorphins, and endorphins make you happy.” Ergo, exercise combats depression.
Image Source: iStock
Safe Exercises for CS Mums
From the benefits of exercise, we now go to the types of exercise CS mums can do. Let’s jump right to them.
The beginning of your workout journey post-delivery should start with the exercises that target the body part that needs the most healing – your pelvic area. Before burning the fats on your legs and the underside of your arms, focus on your pelvic area first.
So, how do you do them? Remember one time when you feel like you had to pee, but you had to hold it in, because the restroom is far away from you, so you hold that pee in? That’s what it feels like.
This is literally just trying to contract your lady parts, holding it for 5 seconds (you can increase this number as you get more used to Kegel exercises), inhaling while you contract, and then exhaling and relaxing the contraction at the same time. Do it around 12 times with 2-minute intervals (for breaks) and do 2 sets a day.
From the name itself, the purpose of these exercises is to strengthen your abdominal wall.
Try a pelvic tilt – Lie on your back whether on the floor, on a couch, or on your bed. Put your knees up but plant your feet on the floor. Without exerting effort on your legs and mostly on your pelvic area, tilt your pelvis up.
To know if you’re doing it right, the curve of your back should lie flat on the ground. You should feel all of the tension in your abdomen area. Now, hold this position for 3 to 5 seconds, then do about 5 or 10 rounds.
Another abdominal exercise you can try is The Wall Sit. This exercise helps strengthen your quadriceps, hamstrings, pelvic floor muscles, and lower back. To do it, simply stand a foot or two away from a wall, turn your back to it, then lean your back against the wall, and bend your knees to a sitting position. Hold it for as long as you can. Then, stand back up. Do 5 sets with 1 minute of rest in between.
You can also try leg slides. Same position and movement as your pelvic lift, but while you are contracting your pelvic floor muscles, you are also extending your foot away from your body until it is fully stretched. Once fully stretched, slowly put it back in position. Repeat 10 times.
Now, if you’re working out, so you can get your pre-pregnancy body back (a.k.a. bring sexy back), you have to do some cardio first to get your body used to more intense workouts. Some of the things you can try are:
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- Walking
- Swimming
- Biking
- Water aerobics
- Yoga
- Jogging
The fun part about this is you can invite your other mum friends to do these cardio exercises with you as well. It helps you reap the benefits of exercise and gives you an opportunity to bond with other mums.
How can I flatten my tummy after a C-section?
Flattening your tummy after a C-section involves a combination of patience, proper nutrition, and targeted exercises. Focus on rebuilding core strength through exercises like pelvic tilts, gentle abdominal contractions, and modified planks. Incorporate low-impact cardio activities like walking to aid overall weight loss.
As your core might still be sore, experts suggest refraining from direct abdominal exercises for four to six weeks following a C-section. Instead, opt for low-impact activities such as swimming, yoga, and jogging. Did you know that pushing a stroller is also beneficial for enhancing core strength?
Remember, it’s crucial to give your body time to heal, so start slowly and gradually increase intensity. Always consult with your healthcare provider before beginning any postpartum fitness regimen.
ALSO READ:
Postpartum Weight Loss Timeline: When Can You Exercise After Giving Birth?
C-Section Infection: What You Need To Know
Postpartum Sex: What You Need to Know About Sex After Giving Birth
What Are Unsafe Exercises for CS Mums
We’ve discussed what exercises you can do post-c-section. Now, let’s discuss what exercises you should not be doing.
- Abdominal strengthening exercises that cause your stomach to bulge out (a.k.a. sit-ups or crunches)
- Exercises that put too much stress on your abdominal wall (a.k.a. front planks, leg raises, and bicycles)
- Any exercise that involves jumping
- Any exercise that causes pain
Some of these exercises can cause too much strain on your surgical
wound. So, it would be best to avoid them. Your doctor might advise waiting for a minimum of 12 weeks before engaging in high-impact exercises like aerobics, running, or resistance and weight training.
Given that hormones can impact your joints for approximately six months post-birth, it’s advisable to begin with low-intensity activities. Take it easy and ease into your exercise routine.
There you go mums, your complete guide to exercising after your c-section. Remember, your body’s been through a lot, and that’s something to be celebrated. So, take it slow, savour each step, and relish in the progress, no matter how small. Listen to your body, stay consistent, and don’t forget to sprinkle in some self-compassion.
You’re doing amazing, and your path to postpartum fitness is as special as the little one you’re nurturing. Keep it up, mama – you’ve got this!
Image Source: iStock
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