If you are like many mothers, after nine months of having your body stretched to its limits, you are anxious to get back to your pre-pregnancy weight and a flatter abdomen. When you begin to exercise again after pregnancy, you must be aware of your body's limited abilities as you heal. If you have had a C-section, you will have to begin a routine with exercises that exert minimal strain on your body. Starting too soon or too strenuously could tear open your scar or rip out stitches.
Recovery Time
Recommended recovery from standard childbirth is six weeks. However, if you have had a C-section, recovery can take eight weeks or more. If you exercised during your pregnancy, you may recover a bit faster, which will allow you to begin exercising sooner. Consult your doctor to ensure that you are ready to begin exercising.
Aerobic Exercises
To achieve weight loss, you must combine aerobic exercises, which will burn calories, with muscle toning to tone slack areas. You cannot simply spot reduce. Start your aerobic exercise by taking walks. Begin at a comfortable pace; do not expect your body to perform as it did prior to pregnancy. Take brisk walks several times a week, using your comfort level as a gauge and quickening your pace over time. Stationary cycling and swimming are other low-impact aerobic exercises you can try. As your stamina improves, you can begin a more intense routine, within your doctor's guidance.
Strength Exercises
As with aerobic exercises, start strength exercises slowly. Focus on your abdomen, back and legs in strength training. The modified sit-up or crunch is an excellent abdominal exercise that does not overexert your abdominal muscles. Perform the crunch by lying on the floor with knees bent, feet flat on the floor. You may put your arms at your sides or bend them and put your hands behind your head. Slowly tighten your abdominal muscles until your shoulders are lifted off the floor. Release and repeat. Do not use your hands to lift your head or your shoulders.
Considerations
Always consult your doctor when planning an exercise routine after a C-section delivery so you do not injure your abdominal area. If you feel pain or dizziness or experience increased bleeding, stop and check with your doctor about what type of exercise is appropriate at your stage of healing.
