Abdominal Exercises After Your Cesarean

Delivering a baby by cesarean is major surgery! Your recovery, however, should be easier if you were active during your pregnancy but even if you weren't, you will get your chance to get fit once your doctor gives you clearance to begin exercise. You can begin by doing isometric abdominal contractions as soon as your baby is born. Combine those with Kegel exercises (for your pelvic floor) to get the maximum benefit. Hold in your stomach all the time- that's a great strengthener! When your baby is at least 4-6 weeks old, you can begin doing more traditional abdominal exercises, with your doctor's permission.

Abdominal Exercises

1. Start with modified crunches: lie on back with knees bent and feet flat on the floor; place one hand behind each ear with elbows pointing out to the sides and chin lifted toward the ceiling; tilt your pelvis slightly so that your lower back is pressing into the floor; take a deep breath in, and, as you exhale, lift your head off the floor, tightening the muscles in your abdomen and pulling your belly button in toward your backbone; inhale as your lower your head. As you free stronger, make the exercise more challenging by lifting your head and your shoulder blades off the floor with each repetition. Visualize scooping out your abdomen as you tighten the muscles.
2. To target the lower part of your abdomen, lie on your back with knees bent and feet lifted off the floor so that your shins are parallel to the floor (this is your starting position); place one hand behind each ear with elbows pointing out to the sides and chin lifted toward the ceiling; tilt your pelvis slightly so that your lower back is pressing into the floor; take a deep breath in, and, as you exhale, lift your hips slightly off the floor; tightening the muscles in the lower part of your abdomen; inhale as you return to the starting position.

As you set out to flatten your tummy, keep in mind that there is no such thing as "spot reduction." Although your stomach may be the area you're trying to tone, the only way to help shed your remaining pregnancy pounds is through aerobic exercise such as walking, jogging, swimming, or biking. Sit-ups are best done in conjunction with aerobic exercise- if you preform them alone you will only strengthen the muscles below the extra fat, and you probably won't see much outward improvement.

(excerpted from an article by Lisa Druxman, Founder of Stroller Strides)

For a great workout that combines both aerobic exercise and strength training- join us for a Stroller Strides class!