Because a cesarean section can cut through some of the stomach muscles, you might find you experience a pouch-like or puffy stomach following delivery. Recovery from a C-section typically takes longer than that of a vaginal delivery -- typically from six to eight weeks. Exercises to flatten your stomach include fat-burning exercises and muscle-toning exercises. However, you always should obtain permission from your physician before beginning an exercise program to ensure your abdominal muscles have sufficiently healed.
Cardiovascular Exercise
In order to flatten the stomach, you must first lose the fat that you gained during your pregnancy. To burn calories, you must perform cardiovascular exercise that elevates your heart rate. Immediately after your doctor gives you the OK, it's best to start with low-impact exercises. Examples include walking, using an elliptical machine, swimming or riding a bicycle. As your body heals more, you can start performing exercises such as jogging or taking an aerobics class. Start with at least three, 30-minute exercise sessions, then work your way up to five exercise sessions per week. You can even incorporate your baby into these exercises by pushing a jogging stroller. While you cannot control where you begin to lose weight, an exercise routine will help you lose fat all over your body.
Bridge
This exercise does not place excess strain on your C-section stitches, yet helps to tone the stomach. Start by lying on your back with your feet flat on the floor, with your legs hip-width apart. Straighten your arms at your sides with your palms on the floor. Contract your stomach muscles to lift your buttocks, then your stomach and then your middle back off the floor. Do not lift your shoulders off the ground. Hold this position for 10 seconds, then lower the body to the ground. Repeat four to eight times.
Lower Abdominal Slide
This exercise is especially beneficial for new moms after c-section because it targets the lower stomach muscles, which are affected by surgery. Start by lying on your back with your feet flat on the floor with your arms straight at your sides, palms facing down. Keep the pelvis tucked in to work the muscles. Contract your abdominal muscles to slide your right leg straight out, slowly and in a controlled motion. Use the muscles again to bring the leg in to your starting position. Repeat on the opposite leg, taking deep breaths as you do. Repeat three to five times on each leg.
Forward Bend
This standing exercise helps to strengthen your abdominal muscles and can be performed throughout the day. Start by standing with your feet hip-width apart. Lift your arms overhead and bend your torso forward at your hips, creating a 90-degree angle between your legs and your torso. Hold this position for 10 seconds, then return to your standing position. Try to keep your back as flat as possible during this exercise. Repeat four to eight times.
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