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January 02, 2024 By Kalpana Kumari

Feeling upset, depressed or concerned about your body weight and size after having a C-section? Well get back in shape and look attractive once again with these exercises after C-section. Go through it and bring life to your life!

Pregnancy and childbirth bring innumerable changes to your life. You spend your days and nights loving and taking care of your baby. You enjoy fulfilling your duties, responsibilities and leading a life with your little love. But one thing is for sure that you are no more happy with your changed body shape and size. You surely miss the charm, attraction and appeal that you had because of your slim and well-toned body. Before it becomes a cause for depression, you should work towards getting back in shape.

When to Exercise After C-Section?
Don’t be in a hurry if you underwent a C-section or Caesarean section while delivering your baby. Your case requires extra care and attention. Give your body enough time to heal itself. Eat as suggested by your doctor and take complete rest, at least for 6 weeks. When you feel well and energetic, go and inform your doctor about your plan to lose weight. He will check your physical condition to confirm whether your body is in a state to take some strain or not. In fact, only a medical professional is the right person who can tell you when to start exercise after C-section. This is because, every individual’s physiology, rate of metabolism and pace of healing is different from that of others. There is no general rule that can be applied on all to determine their state of physical health.

Therefore, you should go ahead with your aim of losing extra weight only with your doctor’s agreement. To add to this, not every exercise is suitable for you that are otherwise safe to perform. You can discuss this with your doctor and ask him to suggest you some exercises that are absolutely safe for your health as well as meets your purpose. Following is a list of some effective abdominal exercise after C-section. If your doctor gives you a ‘go ahead’ signal for these exercises, perform them on a regular basis and enjoy both womanhood and motherhood together.

List of Abdominal Exercises After C-Section

Exercise1
: Lie straight on the floor. Bend your legs with knees pointing upwards and feet flat on the floor. Place your palms under each ear with the elbows pointing in their respective sides. Calm yourself in this position. Now, inhale to your maximum capacity. Exhale slowly by lifting your head off the floor. Inhale as you come back to your original posture. Take a moment’s rest, and then perform this exercise again. A count of 8-10 in the initial days is sufficient. But try to increase the repetition to 25-30 gradually. After a couple of weeks of childbirth, if feel stronger, try to make this exercise a bit challenging by lifting your shoulders along with the head while exhaling. Make sure that you feel comfortable preforming this ab exercise after C-section.

Exercise 2
: Lie on your back on the floor. Bring your legs in a position such that your thighs are perpendicular to the floor while your lower legs are parallel to the floor. Bring your hands behind each ear, with the elbows pointing towards their sides. Take a deep breath, and then exhale. While exhaling try to lift the bottom part of your body off the floor and bring your pelvis towards your chest. Come back to your original position slowly, wait for a couple of seconds, and then repeat the exercise. A count of 8-12 is sufficient to start with. Try to increase the number of repetitions to 3 sets of 12.

Exercise 3
: Lie straight on your back on the floor. Bring your hands behind your head. Lift the upper part of your and touch the right knee with the left elbow. Try not to move your legs during the entire process. Come back to the original posture, wait a second, and then again lift the upper part of your body. But this time, touch the left knee with your right elbow. Starting with a rep of 20 is sufficient, but gradually increase the count to 25. This particular abdominal exercise after C-section will help you in shedding the fat hanging from the sides of your abdomen.

Exercise 4
: Like all the above suggested abdominal exercises, come into the starting position by lying straight on the floor. Take a pillow and place it on your abdomen. Bend your legs with the knees pointing upwards and feet flat on the floor. Take a deep breath and contract your abdomen simultaneously. While in this posture, try to lift the pillow as much as you can. Now, exhale slowly. Come back to your starting position, take a rest of 2-3 seconds, and then perform this exercise once again. Do it for a count of 10 on the first day. Increase the count by 1 everyday, till you reach 30. Make sure that you are comfortable performing it, and are not developing any complication due to it.

Though the exercises suggested above are considered to be safe after childbirth, yet it is important for you to monitor your condition well. In case you notice any complication, stop exercising and consult your doctor. Remember, the health and well-being of your baby depends entirely on your over-all wellness. Take care of yourself to give a wonderful life to your child.

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This exercise should not be performed in the prone kneeling position post partum until all bleeding has ceased so as to reduce the remote possibility of an embolus being introduced through the placental site. Instead it can be in prone lying and supine side lying, sitting and standing positions. The toning of the transverses muscle will also assist the performance of pelvic floor muscles and both exercises can be performed together.

Pelvic tilting

This exercise can now be done in supine lying as well as side lying, sitting and standing positions. Pelvic tilting and head lifting may be performed only if there is no diastasis and peaking of abdominal muscles on lifting the head.
Knee rolling
In a back lying position with knees bent, pull in the abdomen and roll both knees to one side as far as possible. Return the knees to the upright position and relax the abdomen. Pull in again and roll your knees to the opposite side this time. Do this at least 10-15 times daily to derive benefit.


Resuming Sports Activities

Walking, cycling and swimming are good to improve general fitness, but the more strenuous of the exercises like aerobics and competitive sports are best left until 110-12 weeks after delivery. Before resuming high impact sports are competitive sports you should ensure that your pelvic muscles are strong enough. Double leg lifts and sit ups should never be performed.

There are exculsive articles dedicated to antenatal exercises and exercises after C section available here.

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