In the excitement of your new baby's birth, don't forget that a cesarean section is major abdominal surgery. Although it is possible to flatten your stomach quickly after a c-section, keep in mind that your primary goal should be a safe and fast recovery. However, some simple and gentle exercises can help you get back into your pre-pregnancy condition, and many can be done very soon after your baby's delivery. Always consult your doctor before beginning any kind of exercise after a c-section.
Step 1
Start doing Kegel exercises one to two days after your c-section. Although Kegels won't burn fat, they will help strengthen your pelvic floor muscles, which can make exercise more manageable. They also help to re-tone these muscles after the stretching and stress of pregnancy and delivery.
To perform Kegels, inhale deeply and as you exhale, squeeze the pelvic floor muscles as if you are stopping the flow of urine. Hold for a few seconds and release as you inhale and repeat about five to 10 times.
Step 2
Walk as soon as possible after your c-section. If you don't have any complications, you can usually walk within about 24 hours of the delivery. Take it slow and always walk with a partner until you have regained your strength. Walking helps speed your recovery and provides a bit of low-intensity, gentle aerobic exercise to start shedding that tummy fat. Once you get home from the hospital, take walks every day, gradually increasing their duration and intensity.
Step 3
Begin a regular, moderate-intensity aerobic workout once you have the green light from your doctor. Usually, this is at least six weeks after a c-section. Aim to exercise at least three times each week, and stop if you feel pain in your incision. Be sure to stay hydrated and get plenty of rest.
Some examples of moderate-intensity exercise include walking, jogging, swimming and biking. You might also consider joining an aerobics class. Aerobic exercise is the best way to burn calories, which results in weight loss not only in the stomach but also throughout your entire body.
Step 4
Start doing abdominal exercises once your incision is completely healed and you have your doctor's permission. Although abdominal exercises will not burn away fat, they will help you tone and strengthen your muscles. Start with simple, modified crunches, lifting only your head and upper shoulders off the ground, and progress to full crunches and other ab workouts.
Step 5
Eat a healthy, balanced diet. Women in the postpartum period should avoid dieting and focus instead on balance and nutrition. Avoid foods that contain high amounts of refined white flour, sugar, sodium and saturated fat. If you are not breast-feeding, aim to eat six servings of whole grains; two servings of low-fat dairy; two servings of meat, poultry, lean meat or eggs; one serving of nuts and legumes; at least four servings of vegetables; two servings of fruit; and two servings of plant oils each day. Nursing mothers have the same requirements for fish, poultry, lean meat and eggs, and vegetables, but they need nine servings of whole grains, three servings of low-fat dairy, two servings of nuts and legumes, and three servings of fruit, according to Bonnie Berk's "Motherwell Maternity Fitness Plan."
Tips and Warnings
- Incorporate your baby in your exercise routine whenever you can to increase the amount of time you work out.
- Stop exercising and consult your doctor immediately if you experience heavy bleeding, pain or discomfort in your incision, or any other unusual symptoms.
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