How To Start Working Out Again After a C-Section Delivery?

It takes a little longer to recover from a C-section therefore you must proceed cautiously with your exercise regime. Gradually regaining your strength will make it easier to resume your exercising schedule. Take a look at this article to learn about few easy exercises you can perform after your 6-week postpartum period.

Pelvic floor exercises

These exercises are beneficial as they help to strengthen the muscles that support your womb, bowels and bladder. This may also help you manage any issues associated with leaking urine. You need to squeeze your pelvic floor muscles ten times daily, whether sitting, standing, or lying down. While doing the exercise, breathe normally and avoid tensing your muscles in your thigh, bottom, or stomach at the same time. After your c-section, you can start with pelvic floor exercises once your catheter has been removed and as soon as you feel ready.

Abdominal exercises

These exercises are one of the most helpful exercises after c-section as they help to strengthen the muscles in your abdomen (tummy area). This helps to protect your spine and have a good posture. Lie on your back and bend your knees to perform an abdominal crunch. You must relax the abdominal muscles and breathe in slowly. Slowly pull in the abdominal muscles while breathing out gently and squeezing your pelvic floor muscles. You must hold your abdominal muscles for ten seconds and then slowly release. You can repeat the exercise ten times.

When can I start low-impact exercise after a C-section?

If you had a C-section, it’s best to wait until you’ve had your 6-8 week postnatal check with your GP before you can start with your post-pregnancy exercise sessions. The body experiences trauma during c-section delivery, so complications may arise from overexertion. Hence, try to build up gradually and stop if you have any pain. Once you have recovered and no longer have any pain, you can start low-impact exercises, such as swimming, pilates, walking or gentle jogging, yoga, and low resistance gym work.

When can I start high-impact exercises after a C-section?

Your doctor may advise you to wait for at least 12 weeks before starting any high-impact exercises like aerobics, running, and weight or resistance training.