Cesarean deliveries, also known as C-sections, have been on the rise in the United States. In the decade following 1996, the rate of birth by C-section rose by 53 percent, hitting an all-time record high in 2007, when fully one third of all babies born in the U.S. were delivered by Cesarean, according to the Centers for Disease Control and Prevention.
A C-section is major abdominal surgery. Recovery time is typically longer and comes with a greater likelihood for discomfort and a higher risk of complications than a vaginal birth.
Recovery
Recovering from childbirth and caring for a newborn can be enough of a challenge without the additional soreness and extra care involved in recovering from major surgery. Specific exercises, some of which you can begin doing before you leave the hospital, can help facilitate your initial recovery.
Your health care provider might recommend deep-breathing exercises, Kegels, pelvic tilts and leg slides, as well as regularly getting up to walk around. If you experienced a straight-forward C-section without further complications, you should be able to start exercising with moderate intensity sometime between six and right weeks after delivery, with your physician’s consent.
Postpartum Body
Some women are surprised to find that they still look somewhat pregnant even weeks after delivery. It takes time for your body to recover from pregnancy. Over the course of 40 weeks, more or less, your abdominal-pelvic region simultaneously stretched to accommodate and fully supported your developing baby. After giving birth, whether vaginally or surgically, your body produces hormones that shrink your uterus back to its normal size over the course of approximately four weeks.
Shedding extra fluids contributes to weight loss and is another one of the first steps toward getting your figure back. Most women can expect to fully recover from pregnancy by their baby's first birthday.
Return to Exercise
If all goes well at your six-week checkup, your health-care provider will likely give you the go-ahead to gradually return to your pre-pregnancy exercise routine or start one if you were previously sedentary. Walking is an ideal way to begin. It’s a low-impact, calorie-burning aerobic activity that you can do with your baby.
After a C-section, you should start out at a moderate intensity and listen to your body as you progress. Don’t push yourself beyond your comfort zone, especially in the beginning when your body is still in recovery mode. As your strength and endurance improve, you’ll be able to work at a greater level of intensity and incorporate more strenuous activities.
Considerations
No matter how you delivered your baby, you can lose belly fat by combining regular exercise with a healthy diet. Because fat loss occurs in many areas of your body simultaneously as you slim down, you can’t specifically target your belly to “spot reduce” it.
However, if your diet includes a variety of nutrient-dense whole foods, omits processed foods and provides you with the appropriate number of calories for your activity level, you should be able to safely lose up to a pound each week, after the sixth week postpartum. Avoid faster weight loss, especially if you’re breastfeeding. Losing 2 lbs. or more per week can compromise your milk supply and leave you low on energy.
References
- “What If I Have a C-Section?”; Rita Rubin; 2004
- “Your Health After Birth”; Judy Sadgrove; 1998
- BabyCenter: Your Post-Baby Belly: Why It's Changed and How to Tone It; Oct. 2006
- Centers for Disease Control and Prevention: Recent Trends in Cesarean Delivery in the United States; Fay Menacker and Brady E. Hamilton; March 2010
