A C-section, short for Cesarean delivery, is the surgical delivery of a baby through an incision in the abdomen and uterus of the mother. C-sections may be done on an emergency basis or as a planned surgical procedure. According to MayoClinic.com, it takes from four to six weeks for the incision to heal — during that time you should not perform any ab exercises aside from the pelvic-tilt move. Once the incisions — both internal and external — have healed, you may begin exercises to help restore your abdominal muscles to post-pregnancy strength and condition.
Pelvic Tilt
Lie on the floor or your bed. Bend your knees so that your feet are flat on the floor. Contract your abdominal muscles and tilt your pelvis up as you lift your hips up off the floor. Contract your buttocks to work those muscles, too. Hold in the top position for up to 10 seconds, then slowly return to the starting position. Do five to 10 repetitions. You may do this exercise three times a day. You may begin doing these exercises within a few days of surgery.
Reverse Crunch
When your incisions are healed, you may perform the reverse crunch. The supine reverse crunch works the rectus abdominis, transverse abdominis and the obliques. No equipment is needed. Lie on your back on the floor or a mat. Bend your knees so that your feet are flat on the floor and spread your arms out to your sides for balance. Lift your feet off the floor. Bend your knees until they are at 90 degrees and keep them over your hips. This is your starting position. Exhale and slowly lift your hips off the floor as you contract your abdominals in toward your spine. Your lower spine should roll up off the mat. Hold this position for a count of two and then slowly return to the starting position. Do two sets of 10 to 15 reps.
Basic Crunch
Lie flat on your back on the floor. Bend your knees so that your feet are flat on the floor and place your arms crossed over your chest. Contract your abs, and lift your head and upper torso up off the floor as you keep your head straight and your neck in a neutral position. Do this move in a slow and controlled manner. Pause at the top of the movement and then slowly return to the starting position. Do two sets of 10 to 15 repetitions. This move strengthens the rectus abdominis and the obliques.
Caution
Do not begin abdominal exercises until your doctor says it is safe. If you do abdominal exercises too soon, you may injure the muscles, or irritate or even reopen your incision. If you experience pain in the abdomen while performing these moves, stop immediately and seek medical attention. Start off with low reps and build up to doing more — over time, your abs will become stronger and you will be able to do more.
