When you have a C-section, an incision is made along your abdominal wall to surgically remove the baby from your uterus. Following the C-section, you may feel tenderness and pain in the abdominal area. Once you have healed, your doctor may permit you to start an exercise program that includes ab workouts. Benefits of abdominal exercises post C-section include strengthening and toning the muscles. Speak to your doctor to find out when it is safe to start exercising. You may need to wait a minimum of six to eight weeks.
Step 1
Practice deep abdominal breathing. Deep breathing is an easy way to work the abs after your C-section. Stand up and take a deep breathe in. As you inhale, push the muscles of the stomach outwards. When you exhale, push the abs towards your spine. Spend two to three minutes breathing in and out.
Step 2
Place your feet on top of a balance ball while you lie flat on a mat. Balance balls improve balance and also strengthen the core muscles. Lift your shoulders off the floor to perform a crunch using the balance ball for extra support. Return the shoulders to the floor and repeat the movement 10 to 12 times.
Step 3
Work the obliques following a C-section by performing oblique twists. With your knees bent, lie flat on the floor with your hands behind your head. Lift your body up and twist. Bring your right elbow to your left knee. Return to the floor and repeat for the other side. Perform two sets of 10 reps.
Step 4
Lie flat on the floor with your knees bent to get into position for a pelvic tilt. Contract your abs and glutes as you lift your pelvis off the floor towards the ceiling. Push the back into the floor as you hold the pose for five seconds. Perform eight reps of this exercise.
Tips and Warnings
- When you first exercise after a C-section, you may want to decrease rep counts to five to six times.
Things You'll Need
- Exercise ball
