After giving birth via a cesarean-section, you should wait for your physician's OK to begin exercising because the muscles in your abdomen need time to heal—typically six to eight weeks after delivery. As you begin to incorporate exercise training back into your daily life, it's important not to overdo it. The physical capabilities you might previously have had will not be the same. By starting out slowly and increasing your strength, you can create a training plan that returns you to pre-baby shape.
Step 1
Warm up before exercising with some light walking and stretching. This helps prevent injury and helps you become more in touch with your post-pregnancy body. You might notice your muscles feel a bit loosened after pregnancy, which can make you a little more clumsy.
Step 2
Take a brisk walk several times a week for anywhere from 20 to 40 minutes. Walking is a low-impact exercise that will not place extra strain on your joints or abdomen after you have given birth, according to Parent Time. You also can incorporate your child into this activity by pushing her in a walking or jogging stroller. As your scar continues to heal, incorporate other cardiovascular activity, such as jogging, swimming or an aerobics class specifically geared toward new moms. This will help you burn calories off, resulting in weight loss.
Step 3
Engage in strength-training exercises that can tone your abdomen and other body muscles. You should strength train at least three times per week. This will give you a firmer appearance. Although you might not initially be able to perform standard exercises, such as an abdominal crunch, you can perform exercise modifications, such as lifting only your shoulder blades off the floor. You also can perform activities, such as a yoga bridge, that involves lifting your buttocks and lower back off the floor, according to Parents.
Step 4
Cool down after your workout. Slow your walking speed, and stretch the muscles you have worked during an exercise session.
Tips and Warnings
- Exercising after baby has been shown to boost not only your physical health, but also your mental health, according to Parent Time.
- Exercising before your surgical incision has fully healed can result in infection and the incision opening.
Things You'll Need
- Walking or jogging stroller
