A cesarean section is a major abdominal surgery that involves a surgical incision through the uterus and abdomen. It is normal to experience cramping and pain in the incision after the surgery is complete, according to the American Congress of Obstetricians and Gynecologists. Wait at least six to eight weeks to begin strenuous exercising in order to give your body ample time to heal, and always consult your doctor before you begin.
Abdominal Breathing Exercise
The following exercise can be done as early as one day after a C-section, with doctor approval. Although it is certainly not strenuous, abdominal breathing will help strengthen the abdominal muscles while also relaxing the body. Lie on the floor with your head supported by pillows. Rest one hand on top of your abdomen and inhale deeply. As you inhale, the abdomen should rise higher. Hold for five seconds, then release, watching the abdomen fall back to its original position. Hold for five seconds, then repeat four to six times.
Kegel Exercises
Kegel exercises don't only strengthen the pelvic floor, but they also help support the abdomen. Like abdominal breathing exercises, Kegels can be done as soon as two days after delivery, and the two exercises combined provide an effective way to begin your rehabilitation. Lie on your back with your head supported and breathe in just like you did for abdominal breathing. This time, as you exhale, slowly raise the pelvic floor muscles and try to hold for five seconds. Relax on the inhale and repeat four to six times.
Modified Crunches
Crunches can usually be added to your exercise routine anywhere from four to eight weeks postpartum. Ask your doctor before you start doing crunches, since they isolate the abdominal muscles and may lead to incision tears if done prematurely. When you do start, begin with modified crunches to reduce the risk of injury. Lie down as if to do regular crunches, with the knees bent and hands behind the head for support. When you come up into the crunch, however, do not raise your shoulders off the floor. Simply raise your head to look down at the abdomen, engaging the abdominal muscles. Lower and repeat eight to 12 times.
