Caesarean births, or c-sections, are a major surgery and require a longer recovery time than a vaginal delivery. Sometimes, they are planned and other times the decision for a c-section is made when labor has already begun. It is a common misconception that the abdominal muscles are cut during the procedure and do not heal as well as in a vaginal birth. Understanding the anatomy, surgical procedure and recovery as it pertains to your abs can give you insight on what to expect after your delivery.
Function
Throughout pregnancy, your abs are stretched to accommodate your growing baby. It may feel as if they are not working when in fact your rectus abdominis, obliques and transverse abdominis still allow you to flex, extend and rotate your spine, as well as contract to help you exhale. They support your spine and keep you moving even as they are gradually lengthened over 40 weeks of gestation.
Features
During a c-section, incisions are made through skin, fascia and your uterus but not your abs. The muscles of your rectus abdominis meet at a midline and are separated as a result of the enlarged uterus. In surgery, these muscles are pushed to the side instead of incised in order to deliver the baby. When closing, your doctor will suture each incision separately to allow proper healing and restore function.
Time Frame
Recovery time is approximately four to six weeks to provide adequate rest for optimal healing. Do not expect your abs to be the same as they were before pregnancy. You will have a scar, and your skin will lose some of its elasticity. The underlying muscles need time to strengthen and return to normal length. While recovering, stand and walk with good posture. Support your abs at the incision site when coughing, sneezing and laughing. Avoid straining your abdomen as much as possible and do not exercise until give permission by your doctor.
Considerations
Ease back into exercise. Your abs are still healing, and over-training can slow your progress. When you begin exercise, stress form and quality of quantity of sets and repetitions. It is better to perform one set of 10 repetitions with proper form than 25 with poor technique. Some discomfort is expected, but if there is any pain stop and consult your doctor.
Types
Focus on your transverse abdominis to avoid a bulge. It lies under the rectus abdominis and lends support to your organs and your spine. One exercise to begin strengthening the transverse abdominis is to contract and tighten your abdominals when you exhale. Lie on your back with your hands on your stomach just below your ribs. As you inhale, feel your abs push your hands up. Exhale and tighten your abs, pulling them away from your hands and in toward your spine. Start with 10 repetitions and see how your muscles respond. From here, you can progress to more exercises and continue to strengthen and improve the appearance of your abdominal muscles.
