Ab workouts after c section for when you have recovered from your c section and are now pain free.
Three Abdominal Exercises After a C-Section
Are trying to figure out how to exercise your abs after a C-section?
After at least six weeks and with doctor approval, you might try these movements that will strengthen your pelvic floor and abdominal muscles.
Bridge
The basic bridge strengthens your butt and hamstrings muscles while improving stability at the core.
Start by finding an open area and lie on your back. You might use a mat if ones available. Rest your hands on floor at your sides. Bend the knees and place feet flat on the floor.
Engage your abdominal and butt muscles by pushing your low back into the floor.
Start the movement by raising the hips to create a straight line from knees to shoulders.
Focus on drawing your belly button back toward your spine.
Hold for 20 to 30 seconds.
Lower the hips to return to the starting position.
Modified Cobra
The cobra pose is a back-bending yoga asana. This move can help you increase flexibility.
This is the modified cobra. Place your forearms on the floor, not just your palms. As you do this, be sure your elbows are directly under your shoulders. This allows you to control the movement so you can focus your spine and back muscles.
Because the Cobra pose extends your spine backward, it will likely work your back muscles. You will also strengthen pelvic muscles along with the lower abdominals.
The progress you make with this is a matter of position. It may seem like the front pelvic and abdominal muscles are stretching, but with the tops of your feet pressed into the floor, those muscles will be working hard and getting stronger.
Forward Bend
Stand with the inner edge of feet together. Toes pointed forward. Hands on your hips. Extend your arms over your head and bend forward to a 90-degree angle, keeping your back flat. Return to to the start. Do 4 to 8 repetitions.
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When Can I Exercise After a C-Section?
The first thing you need to do is give your body time to heal. The focus of the first few weeks after a cesarean birth should be on rest, healing, hydration, feeding and bonding with your new baby.
Within the first day after surgery, moms are encourage to start getting out of bed to walk every day. Upright standing and walking promotes healing and blood flow to your recovering core and pelvic floor. Be careful when getting in and out of bed. Make sure to roll over onto your side and use your arms to help you push up or lower down. This will help protect your healing abdominals. You can continue shorts walks daily and gradually increase the length of walks as you feel able, scaling back if pain or bleeding increase.
When making an effort to return to exercise, be sure to consider the level of exercise you performed prior to pregnancy. Although the surgical incision is healed by this time, most mothers are still not sleeping through the night. Lack of rest can result in fatigue, which will likely play a part in exercise tolerance.
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