Now, you’re a new mom and of course, you spend your first few weeks bonding together 24/7. But as soon as you gradually start to return to your routine or a modified version of it, #helloparenthood, as one of the many things that you’re eager to know about or maybe even longing? Exercise. But the real question is when it’s safe to start working out again?
Perhaps obviously, that question is more complicated if you have undergone a C section, during delivery. Even though c-sections happen every day, it is considered major surgery. And thus, surgical wounds need time to heal and you as well to recuperate.
However, that does not mean that you must give up exercise after the surgery. It just suggests that you need the patience of when to exercise after c section and what exercises to avoid after c section.
Read on to understand everything you must know about exercise after c section to reduce tummy.
When to exercise after C section?
If you’re thinking, “when to exercise after c section”, listen carefully. You don’t have to wait too long. According to Nazneen Vasi, a PT, and owner of the Body Harmony Physical Therapy in New York City, “A c-section is an intestinal surgery, so 6 weeks is the least a new mom should wait.” However, she explains, it’s not as simple as that. “It’s very important to visit your OB and get a green light before running after c section or walking after c section because there can be difficulties such as infection or slow recuperation at the incision part.
And so, for the question on all our minds: What’s the fastest exercise after c section to reduce tummy? Here are the four best exercises:
This workout is a perfect relaxation method because it helps maintain the core muscles to cooperate during regular activities.
Muscles functioned: transversal abdominal
- Lie down on a comfy bed or sofa.
- Put your hands on your stomach and calm your body.
- Inhale in your nose, feeling your tummy enlarge into your fingers.
- Exhale through your mouth. As you breathe out, pull out your bellybutton in the direction of your spine, reducing your stomach muscles. Hold on for 3 seconds.
- Repeat the process of the exercise after c section to reduce tummy 5 to 10 times, 3x every day.
A layer of connective tissue called the fascia attaches the muscles of the abdominals to the pelvic floor and supports them cooperate for best performance.
Kegels are a perfect workout to improve and stimulate the pelvic floor. They are proven to reduce stress incontinence after delivery. After surgery, you may possess a urinary catheter and these movements will help after the catheter is disconnected.
Muscles functioned: pelvic floor
- Post c section workout plan is to sit on the side of a chair with your feet on the ground.
- Contract the muscles of the pelvic floor. The feeling should be like you are trying to suspend the urine flow.
- Consider you are shutting all the holes of the vagina, urethra, and anus. Imagine elevating them up away from the chair.
- Hold this tightening as you can. Begin with 5 seconds and work on a lengthier period.
- Inhale and then completely exhale, easing the contraction.
- Perform the Kegels in various positions such as standing up or lounging on your side.
- Try 8-12 times with a 2-minute break between contractions. Then, repeat the exercise after c section to reduce tummy 2 times each day.
This whole-body isometric exercise after c section to reduce tummy is a great way to have all the muscle groups to work together.
Muscles functioned: hamstrings, quadriceps, pelvic floor muscles, core, and waist
- Stand up with your feet 1-2ft away from the wall.
- Gradually recline on the wall, lowering yourself into a resting position. Your waists and knees must be at 90-degrees to each other
- Involve your core. Inhale and while you breathe out, you need to feel as if you are pulling your stomach button into the wall.
- For a bonus, shrink your pelvic floor by performing a Kegel while in this position.
- Hold on for as long as you can. Take a break for 1 minute, and then repeat the exercise 5 times.
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