A C-section will usually take up to six weeks to heal. You may experience postpartum depression. This could be due to many things. Some women feel depressed because they were not able to give birth vaginally. Some may feel overwhelmed, tired and feel physically uncomfortable. All these feelings are normal. It is important to start exercising as soon as your doctor tells you that you can. Exercise will not only flatten your stomach, it will also help improve your mood.
Take It Slow
Step 1
Wait four to six weeks after your surgery and consult with you doctor or midwife. Begin exercising slowly with an easy exercise, such as the pelvic tilt. Lie on the floor and bend your knees. Making sure your back is flat, bend your pelvis upward. Hold this position for approximately 10 seconds. Repeat this exercise five times and gradually work up to 20 repetitions.
Step 2
Try the leg slide. This exercise tones your leg muscles as well as your abdominal muscles. Lying on your back, bend your knees and inhale while sliding one leg to a straightened position, then return to the bent-leg position. Don't forget to breathe deeply and evenly.
Step 3
Perform the bridge exercise. Stay on your back with your legs bent. Tighten your stomach muscles and raise your hips up until until your hips are in line with your knees and shoulders. Hold for several deep breaths. Return to your original position and repeat.
Step 4
Modify traditional stomach crunches by lying on your back with your knees bent. Place your hands behind each ear with your elbows out to the side. Keep your chin lifted toward the ceiling; inhale and lift your head off the floor as you exhale. Squeeze the muscles in your stomach and pull in your belly button; inhale and lower your head. Gradually work up to where you can manage three sets of 12.
Add More Challenging Exercises
Step 1
Evaluate how you feel after six weeks. You may now be able to do a more challenging exercise, such as reverse curls. Lie on your back with your thighs straight up and your calves parallel to the floor. With one hand on each ear and elbows pointing out, tilt your pelvis toward your chest, while lifting your bottom up. Hold yourself in this position for a few seconds, then gradually release your bottom back down to the floor. Do this exercise eight to 10 times and only every other day until you have regained your normal strength.
Step 2
Go swimming at your local fitness club. Swim laps. Once the scar from your C-section is completely closed, you can feel free to swim. Swimming is one of the most effective exercises for women recovering from C-sections because there is no impact on the body.
Step 3
Schedule time for any type of physical activity. Include a friend. Walk outside or join a local recreation center that has an indoor track. Start by walking slowly, then gradually increase in duration and speed. Take your baby with you on outside walks by using a stroller.
Tips and Warnings
- Always start slow with a warm-up, and don't forget to cool down. Make sure you hydrate well; don't overtire yourself. Always wear loose clothing and a supportive bra.
- Always consult your primary doctor before beginning your exercise routine. Don't overtire yourself. If you feel pain, revert back to a slower, gentler pace.
Things You'll Need
- Exercise mat
- Pillow
- Loose clothing
- Walking shoes
- Swimsuit
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