Post C-Section Exercises To Strengthen Your Core
Whether it was a planned c-section or an unexpected c-section, the recovery process is never fun or pain-free but if you listen to your doctor and accept help from those around you, by the 6-week mark you should be sufficiently healed and will most likely be cleared by your doctor to exercise again. You will be advised to take it easy as you jump back in to working out but now you have the question of what exactly does that even mean?
Exercising after a c-section is tricky and means taking baby steps before thinking you’re going to go for a 3-mile run. Here’s a list of post c-csection exercises that are low-impact and perfect to start off your first couple of weeks with to re-build your core muscles.
Low-Impact Exercises
WALKING
Walking is probably the best low-impact exercise to build on after you are cleared for exercise post c-section. If you want to make it more challenging, increase the incline on your treadmill or go for an outdoor uphill walk or an easy hike.
MODIFIED PLANK
Just like a regular plank but off your knees instead of your feet to make your core work without putting too much pressure on your incision. Once you feel good about a regular plank, feel free to go for it!
STANDING LEG RAISES
Hold on to wall or other support as you gently raise leg to the side, then lower. Repeat 10 times and repeat on other side. Repeat for 3 sets.
STANDING LEG CIRCLES
Stand straight with feet shoulder-width apart and hands on your hips. While keeping toes pointed, raise your leg to about knee high from ground and make 10 small circles in clockwise motion. Rest if needed and make 10 more circles counterclockwise before doing the same on opposite leg.
Standing leg circles will help build strength in your thighs, quads and glutes.
PELVIC TILTS
To strengthen your abdominal muscles, lie on your back with your knees bent (as if you were going to do sit-ups). Flatten your back against the floor by tightening your ab muscles and slightly bending your pelvis up. Hold for 10 seconds and release. Repeat a few times.
BRIDGE
lie on floor with knees bent and hands at your side palms facing down. Gently raise hips toward ceiling, holding for a second before lowering. Repeat 10-15 times.
DOWNWARD DOG
From table position come into downward dog pose. Breathing deeply, hold for 30 seconds resting in child's pose if necessary.
WALL PLANK
Just as you would hold a regular plank on the floor, the only thing you're changing for a wall plank is that you are putting your elbows on the wall all while keeping your body straight but at an angle. Hold for 45-60 seconds.
Remember that you will eventually be able to fully dive in to your post-baby exercise routines once you are completely recovered. If an exercise doesn’t feel right near your incision or if you start bleeding after exercising, it’s a sign that you need to lighten your exercises. Your main goal now should be to gradually welcome exercising back into your routine without ruining the progress your body has made post c-section.
You may also enjoy: Self-Care Tips For Moms
