Having a C-section can be a big deal, even if it’s planned. Getting back to exercising after a cesarean section can be scary too.
But don’t worry we’ve found 4 post C-section exercises to tighten your tummy after pregnancy.
When Can You Start Exercising After A C-Section?
A cesarean delivery takes quite a toll on your body, and you should consult your doctor before you consider exercising again.
Recovery can take longer than a vaginal birth and some key muscles that need work after pregnancy include your abdominal muscles.
However, direct abdominal exercises should be avoided until four to six weeks after your cesarean section. In the meantime you can walk, swim or do some light yoga.
Tummy Tightening Exercises
Once your healthy baby is safely delivered, and you’ve had time to recover you may want to think about getting back into shape. For many women the most obvious place to work on is the tummy area.
Not only does this help with body image but is important for a mom’s ongoing health.
Tightening your tummy muscles can reduce the risk of injury, provide support and help you to make a complete postpartum recovery.
Deep Breathing
While deep breathing may not seem like much exercise it is helpful to ease tension and helps retrain your core muscles as you get back to a normal routine.
- Lie down on a bed or couch.
- Put your hands on your tummy and relax.
- Take a deep breath through your nose. Feel your tummy expand with your hands.
- Breathe out through your mouth and draw your navel toward your spine.
- Hold for 3 seconds.
- Repeat 5 to 10 times, 3 times a day.
Modified Cobra
This yoga position stretches and strengthens your lower abdominal muscles, pelvis and your back. A modified version suitable for post C-section women is ideal for tightening your tummy.
- Lying on your tummy keep your hands flat on the floor parallel with your shoulders.
- Keep your elbows close to your ribs.
- Raise your head and neck up off the floor.
- Pull in your belly button.
- Return to the start position.
- Repeat 5 to 8 times.
Forward Bend
The forward bend works your tummy muscles as well as your back and entire core.
- With your feet apart, stand with your hands resting on your hips.
- Raise your hands above your head and bend forward from your waist.
- Keep your back level.
- Go back to the starting position.
- Repeat 5 to 8 times.
Bridge Exercise
This exercise will help to flatten your stomach and is also good for tightening your glutes. As a post cesarean exercise it is considered safe as it puts no strain on the area of incision.
- Lie on your back with legs bent at the knees.
- With your feet flat on the floor place your legs hip-width apart.
- Slowly lift your bottom and your back off the floor as you inhale.
- While exhaling, lower yourself back to the starting position.
- Repeat 5 to 8 times.
How Else Can You Exercise After A C-Section?
Other exercises that you can do following a cesarean section include walking and swimming. Both are great cardiovascular exercises and can be less intimidating following a C-section.
Taking the baby for a walk around the block will be good for you both while swimming a few laps at the pool can help you have some time to yourself to unwind and relax.
Final Thoughts
We hope that you have enjoyed this guide to tummy tightening exercises following a C-section and that it has been helpful.
