Getting the pre-baby body back is challenging for many women, particularly those who have had a cesarean section instead of a vaginal delivery. Most women experience a separation of the rectus abdominus muscles during pregnancy; this separation allows the belly to expand. Normal separation will heal, though some women experience diastasis recti -- a prolonged separation. A C-section incision is performed near the pubic hairline. The incision must heal before performing abdominal exercises.
Step 1
Wait four to six weeks after your C-section to allow the incision to heal and give your body time to recover from delivery.
Step 2
Talk to your doctor at your postpartum visits to make sure you are recovering appropriately. Among overall recovery exams, your doctor should perform an abdominal-separation test if you are concerned about your belly not returning to normal.
Step 3
Begin with moderate exercise that focuses on the transverse abdominus muscles. These are the deepest muscles in the abdominal wall that must come back together to help the belly firm up. These exercises, called Kegels, help build the pelvic floor. A Kegel is the same action done to stop urination flow, holding the vagina tight for five seconds. Perform 10 repetitions for three sets several times a day. Kegels can be done anywhere, even while breastfeeding, for convenience.
Step 4
Do heel slides to build lower abdominal strength. Heel slides start with you lying on your back with your knees flexed. Slide one heel slightly above or along the floor until your leg is straight. Perform eight repetitions for each leg, doing three complete sets.
Step 5
Add pelvic tilts as you become stronger. Pelvic tilts start with you lying on your back with your feet shoulder width apart and knees flexed. Raise your hips up to the sky, balancing on your feet and mid-back. Do 10 repetitions for three sets.
Step 6
Incorporate normal situps, crunches and bicycle exercises as your inner abdominal wall becomes stronger. If the inner wall is strong and flat, then the work done by these exercises on the external muscles will flatten the outer abdomen.
Tips and Warnings
- The looseness of the belly might be exacerbated by the second C-section, but the process to flatten the belly is the same regardless of whether you had one or two.
- Stop exercising if you feel weak, dizzy or have an increase in vaginal bleeding. These are signs of over-exertion. Consult your doctor immediately.
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