A C-section is an incision made through the stomach and uterus to deliver a baby when a vaginal delivery would place the mother or her infant at risk. Post C-section ab exercises are intended to help rebuild the abdominal muscles that have been damaged through the Cesarean surgery and throughout the pregnancy. Talk to your doctor before beginning any exercise after giving birth.
Breathing
You can begin abdominal breathing in the first few days after your surgery while you are still in bed. Some women avoid deep breathing because they are afraid it will open their incision, but it will not. Begin by placing your hand above your belly button. Breathe in and stretch your abdominal muscles outward as your stomach rises, says Sutter Health. Hold for a count of five and then pull your abdominal muscles in while you exhale. Hold for a count of five and repeat three to five times.
Pelvic Tilt
The pelvic tilt can be performed several days after your surgery, after you have begun to heal. It can be performed in bed or on a mat on the floor. Lie on your back and bend your knees. Tighten your abdominal and gluteus muscles. This should make your pelvis tilt upwards. Breathe in while you flatten the small of your back against the floor or bed. Hold as you count to five. Relax your body and exhale. Repeat about three to five times. Sutter Health warns not to arch your back, push with your feet or protrude your stomach during this exercise.
Pelvic Rocking
Pelvic rocking is a good exercise to do about a week or two after your surgery. It is slightly more intensive, so get the go-ahead from your doctor before attempting it, suggests the Ohio State University Medical Center. Begin by lying on your back and bending your knees. Place your feet and shoulders flat on the bed or floor. With your knees touching, rock them from side to side. Repeat five to 10 times.
Sit-ups
Sit-ups can be performed several days after your surgery. However, Iowa University Hospitals and Clinics advises that you not do straight-legged sit ups and avoid sitting up all the way while performing the exercise. Instead of traditional sit-ups, try a modified sit-up. Begin by elevating your head with a pillow for comfort and support. Bend your knees. Tuck your chin towards your chest and reach for your knees as your exhale. Count to five and then release as you inhale. Repeat three to five times.
