No matter what your fitness level, it is important to go back to basics after you've delivered a child via C-section. Doing basic stability exercises will speed your recovery by restoring optimal muscle function, and reconnecting your core function will reduce your chances of future injuries and back pain.
Transition
Work with your physician to determine when it is safe for you to begin exercise. Your body has gone through many changes from conception, to delivery and now recovery. For approximately nine months, your abdominals were stretched and organs shifted to make room for your little miracle. Strengthening your core with stability exercises is the safest, most effective way to transition your body back to optimal function. This will prepare you for daily activities and allow you to progress to more challenging exercises safely.
Abdominal Contractions:
Lie on your back with both knees bent and feet flat on the floor. Use your breath and inhale, filling the belly with air, then exhale until you feel the abdomen engage and hold this contraction for approximately two to five seconds and repeat.
Supine Alternate Heel Slide:
Lie on your back with both knees bent and feet flat on the floor. Begin by contracting the abdomen as you did in the exercise above. Hold the abdominal contraction and on an exhale slide your right heel along the floor until the leg is completely extended. Once the leg is extended, contract the quadriceps or top of the thigh and flex the foot by pulling the toes towards the shine. Inhale, and gently draw the right leg back in and repeat on the left side.
Contralateral Limb Raise
While lying face down, inhale and raise your right arm and left leg off the ground; as you exhale, lower the limbs. Repeat on the other side. Think about lengthening the limbs away from the core of the body before lifting them. If you feel pain in the back, reduce the range of motion. If you are breastfeeding and find lying face down too uncomfortable, perform this exercise on your knees.
