exercises for after a c-section
Over 30% of women have a csection; yet most of these women are provided with zero support or education on how best to heal from one. It takes time to heal, to recover and build strength back up in your core. (Please refer to this post for information on scar desensitization)
In this post I will be sharing 5 exercises to do after a c-section.
These 5 exercises are safe & essential for every mother to do after they have a cesarean section. These moves will help heal your c-section incision as well as provide feedback for your mind/body connection to your core & pelvic floor so you can heal. Be sure to download your FREE 10 Tips for Fitness After Baby so you can heal your core safely after baby.
Taking time to move & connect to your breath with intention will allow you to get back to your enjoyed fitness routine, let alone get back to your everyday life! You can begin these moves one week after giving birth to your baby, the diaphragmatic breathing can be done immediately post birth.
What are the muscles that get cut during a c-section?
Depending on the nature of c-section, planned or emergency it can be very traumatic. Please know if this is you, you are not alone and please reach out for support.
There are many layers that need to be cut in order to bring your baby earth side, lets discuss that, so you understand why you ARE sore after surgery. Keep in mind that your core helps stabilize you in all of your other daily movements.
There are 7 layers that are cut during a c-section:
- Skin
- Subcutaneous Tissue
- Fascia
- Rectus Abdominal Muscles
- Peritoneum
- Uterus
With these being said; it is very important to take the time to heal, recover & do gentle core strengthening moves once you reach that 6-8week period post surgery. Many moms are not aware that there are specific best ab workouts for after a csection and jump into a fitness routine only to find they struggle with core strength which affects other areas of their fitness as well.
How to Strengthen Muscles after C-Section
The first thing to do to strengthen muscles after a csection is to breath through your diaphragm. You want to be accessing your breath correctly so your body getting all the oxygen and blood flow to the surgery area. This will increase healing in your muscles & fascia.
The second thing you can do is get up and walking daily. This is going to feel hard at first but the more you do it the easier it will feel again. This again, brings that blood flow through your body and muscles.
The third thing is to begin gentle ab strengthening exercises to build back your mind-body muscle connection. This takes time, patience and dedication.
best ab workout for after csection
Here is a list of the 5 best ab exercises to do after a c-section:
- Diaphragmatic Breathing -sitting
- Pall of Press
- Pelvic Tilts
- Inner thigh Squeeze
- Toe Taps
Ideally, you want to focus on doing each move for a minimum of one minute, and increase your range of motion over time as you increase your strength. Remember that you did just have major abdominal surgery.
Here is a video that will walk you through these movements.
IN Conclusion
Having a csection is a major abdominal surgery and healing is very important. 5 exercises to do after a c-section are: diaphragmatic breathing, pall of press, pelvic tilts, inner thigh squeeze and toe taps. These exercises strengthen your muscles after a csection safely and gently so you can gain your core strength back so you can be a strong, confident mom.
References:
References: How many Layers are Cut During a C-Section: https://postpartumtrainer.com/muscles-cut-during-c-section/
What Next? Be sure to download your free fitness after baby guide.
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