So, you’ve had a C-section—a grand adventure of modern medicine that leaves you with a baby and the ultimate souvenir scar!
If you’re here, you’re probably thinking, “When can I start moving again? And how, exactly, do I get this body to feel more like mine again?”
Don’t worry! Whether you're a new mum or adding another one to the family, getting back to exercise after a C-section requires a slow, gentle approach.
Your body has done some serious work (you’ve literally been *surgically* strong!).
So, here’s a guide to postnatal exercise for csection mums, C-section-friendly—keeping it easy, relatable, and of course, safe.
1. Breathe!
You might think, “Seriously? Breathing is an exercise now?” Yes. The good news is you’ve been practicing your whole life! Deep belly breathing is the best way to kick things off. It not only helps you connect with your core (which took a little break during surgery), but also calms your mum brain that’s thinking about everything but your recovery.
How to do it:
- Lie down or sit comfortably.
- Place your hands on your belly.
- Take a slow, deep breath in through your nose, filling your belly and gently pushing against your hands.
- Exhale through your mouth, pulling your belly button towards your spine.
This is like hitting the ‘reset’ button for your abs and reconnecting with your pelvic floor.
2. Pelvic Tilts (But Make Them Tiny)
These are little movements that do big things for your recovery. They help re-engage those abdominal muscles without putting pressure on your incision. Plus, they’re an excellent way to ease back into movement while Netflix-ing with the baby. (If you need some support pop a pillow under your bottom).
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly tilt your pelvis up towards your rib cage as you exhale.
- Inhale, releasing the tilt.
You’re not training for the Olympics here; this is about small movements and gentle stretches.
3. Kegels:
Your pelvic floor is like the unsung hero of your body, holding up so much of the postpartum load. C-section or not, giving it some love is essential. These little squeezes help improve bladder control (so when you laugh at baby’s cute antics, no surprises happen!).
How to do it:
- Imagine you're stopping the flow of pee (yup, that’s the muscle).
- Hold for 5 seconds, then release.
- Aim for 10 reps, but if baby cries, three reps still count!
The best part? You can do Kegels anytime, anywhere. Nursing? Kegels. Watching Cocomelon for the 50th time? Kegels. Waiting in line at the pharmacy? You guessed it—Kegels.
4. Ankle Pumps: Because Blood Flow Matters
Remember the whole swollen ankles saga from pregnancy? Now we want to boost circulation to help with recovery and reduce swelling. Ankle pumps are so simple you can do them in bed. Heck, do them while still wearing your hospital socks.
How to do it:
- Sit or lie down with your legs straight.
- Point your toes forward, then flex them back.
- Repeat 10-15 times.
It’s like a mini workout for your legs, no sweat required.
5. Side-Lying Leg Lifts (Gently, Please)
If you're ready for a little more, side-lying leg lifts can help strengthen your legs and glutes (which might feel like jelly right now). And bonus, it doesn't bother your core or incision site.
How to do it:
- Lie on your side with your legs stacked.
- Gently lift the top leg up, keeping your core engaged.
- Lower it slowly and repeat for 10 reps on each side.
This one’s so subtle, your baby might just think you’re playing on the floor with them!
6. Walking
As soon as you feel up for it (and get the all-clear from your doctor), walking is one of the best, most gentle exercises you can do. It’s free, it’s easy, and you can do it with a pram, making it a great mum-and-baby bonding activity.
Start with a slow stroll around the block. No need to hit your pre-baby step goals. Just enjoy being outside, feeling the fresh air, and moving at your own pace.
Recovery from a C-section takes time. Your body just did a *superhuman* thing, so be patient with yourself.
These exercises are like dipping your toes back into the fitness pool. There’s no rush to dive in! Make sure to listen to your body and always get the green light from your healthcare provider before trying anything new.
Most importantly, celebrate your wins—whether that’s a deep breath or a slow walk around the park.
Your journey is yours, and with time (and these gentle exercises), you’ll build strength, confidence, and maybe even some abs (they're still in there somewhere, I promise!).
#csectionrecovery #csectionexercise #csectionbody #postnatalexercise #postnatalyoga #newmum #newmumrecovery
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