After giving birth, most women are eager to reclaim their prebaby belly. Women who have undergone cesarean sections tend to be more prone to what is known as the "mother's apron" or loose skin that hangs over the incision area. A number of abdominal exercises can help firm up the flab when done in combination with other exercises and dietary and lifestyle changes. Before starting these exercises, wait until given the all clear by a physician, usually 6 to 8 weeks after surgery.
The Crunch
Carolyn Nickol, R.D., M.Ed., with the University Fitness Center at the University of Cincinnati, recommends crunches for the post-c-section abdomen. The basic crunch involves lying on your back with your feet flat and knees up. With your hands behind your head and fingers barely touching, slowly lift your upper body until your shoulders leave the ground. Nickol recommends to avoid pulling the head or straining the neck and to press the naval to the spine to contract the abdominal muscles.
Pelvic Tilt
Corrective exercise kinesiologist David Grisaffi claims the pelvic tilt is good for strengthening transverse abdominal muscles. Lack of neural drive to the core muscles after muscles are cut during a c-section is one reason for the belly hanging out. To do the pelvic tilt, lie on your back with your feet flat on the ground. Raise your pelvis and contract your lower abdominal muscles, being careful to avoid contracting the so-called six-pack muscles. Contract the muscles for as long as possible and perform the set number of reps.
The Plank
According to physical trainer Shelby Murphy, another good exercise for core strength is the plank. Lie on your stomach, with your hands beneath your shoulders and elbows pointing up. Then, raise your body until your arms are fully extended and you are on your toes. Murphy says women just starting this exercise after abdominal surgery should only hold this position for 10 seconds. The goal should be to eventually stay in the plank position for a full minute.
Use the Ball
An exercise ball can also help the postsurgery abdomen but is best to add after muscles have already started strengthening. According to Fitpregnancy.com, the ball is great for toning and strengthening and can be used to support the legs during crunches or to lie across while doing leg lifts. Shelby Murphy also recommends low crunches on the ball as well as side-to-side oblique exercises while sitting on a stability ball.
Member Comments