Getting back in shape after giving birth can be particularly frustrating for women who have had a c-section. Since a c-section is a major abdominal surgery, you must be extra careful to avoid damaging your abdominal muscles or tearing open your incision. Once the healing process is complete, however, you can shed excess pounds with regular exercise and a healthy diet. Always consult your doctor before you start to exercise after a c-section.
Get a Head Start
Some simple exercises can be done fairly soon after a cesarean delivery and help to keep your muscles in shape. Even taking slow, deep belly breaths will gently engage your abdominal muscles and also help you relax. Leg slides are another effective exercise to do while you're lying in bed.
Get up and walk as soon as possible after delivery, and incorporate small walks into your daily routine as soon as you feel up to it and receive permission from your doctor. Early walking not only keeps the body in shape, it may also decrease your recovery time and prevent blood clots.
Aerobic Exercise
Aerobic exercise is the most effective workout for weight loss, since it helps your body burn excess calories. Taking a brisk walk is a gentle and effective aerobic workout after a c-section. Walking is also a convenient form of exercise, since you can take your baby with you. Once your incision is completely healed, ask your doctor about more vigorous types of aerobic exercise, such as running, biking or a high-impact aerobics class.
Abdominal Exercise
Usually, doctors advise that women who have had a c-section wait at least six weeks before beginning any abdominal exercises. Although isolation exercises will not help you lose excess fat, they will increase abdominal muscle tone and strengthen your ab muscles.
For c-section patients, it may be best to start with head lifts before progressing to full crunches. To perform head lifts, lie on your back with your knees bent and arms at your sides. Inhale deeply and lift only your head as you exhale. If you feel any discomfort, stop immediately.
Diet
Along with exercise, diet is a key component of weight loss after a c-section. To shed excess fat, you must burn more calories than you consume, so focus on eating low-calorie, low-fat foods. However, keep in mind that your body also requires more calories in the postpartum period, especially if you breastfeed your baby. For best results, eat several small meals throughout the day, and avoid fatty foods with low nutrient levels. Drink at least eight cups of water per day and avoid beverages with high sugar content.
