Although a C-section is a frequently selected way of giving birth, it is still a major surgical procedure. After you have a C-section, it is natural to want to quickly get back into shape; however, you must give your body time to heal. Experts discourage performing strenuous exercises three weeks after having a C-section, but you can perform some light exercises that can help you to get back into shape.
Exercises
Some low-impact exercises may be appropriate for you three weeks after you have a C-section. Walking is usually suitable for women after a C-section. Put your baby in a stroller and take her for a walk around the neighborhood. Light stretches, Kegel exercises -- contracting and relaxing some of the muscles that comprise your pelvic floor -- and breathing exercises may also be suitable. You shouldn't perform these activities at a high intensity. For example, it is suitable to walk at a leisurely pace, but don't power walk. Additionally, avoid stretches that stretch your abdominal muscles or incision.
Benefits
Although you can't do strenuous exercises at this point after having a C-section, you may notice some definite benefits of starting to get active again. You may have more energy. Kegel exercises help to strengthen your pelvic floor muscles that were stretched during pregnancy. When you start doing Kegel exercises after your C-section, you reduce your risk of urinary incontinence. Your muscles may become weak and sore due to inactivity following your C-section; stretching exercises help to alleviate this.
Considerations
As tempting as it may be to try to work out only your abdominal muscles by doing sit-ups and other targeted exercises, it's impossible to get rid of your stomach fat by doing targeted exercises alone. You can burn abdominal fat through aerobic exercise; however, aerobic exercises and targeted exercises are too strenuous to do so soon after having a C-section.
Warning
Because your incision is still healing from the C-section, you must take care not to disturb the area while it heals. Avoid abdominal crunches and other exercises that target your midsection until your doctor allows you to perform them -- which usually won't occur until after your postpartum checkup. If you have a condition called diastasis recti -- which means your abdominal muscles have a separation down the center -- you may be told to delay exercise for six to eight weeks.
References
- Princeton Online; Exercise After C-Section; Kalpana Kumari
- "Parents"; Post-C-Section Strengthening Exercises; Isadora Fox
- Progressive Parent Series; FAQs About Postpartum Exercise
- Progressive Parent Series; FAQs About The Kegel Exercise
- BabyCenter; I Had a Cesarean. When Can I Start Exercising?; Jill Stovsky
