After a c-section the process of recovery really depends on you. But remember that each body is different. There are some women who barely experience pain post a c-section and are able to resume normal activities close to about 2 weeks post c-section. And there are also some who take time to heal. Usually doctors suggest that you start off with an exercise routine only post 6 weeks-
1. Start With Walking
The first thing that you should remember post a c-section delivery is to take things on the slower front. So make sure that you begin with gentle walking as a rule of thumb. You can start off with walking around the house after 3-4 weeks too, depending on what your doctor suggests. Some pain and discomfort would be there so start without about 20 minutes before moving it up. You can also walk around the neighbourhood and take baby with you in a stroller. Walk to the market instead of taking the car.
Another safe exercise post c-section would be swimming. The best part is that this form of exercise doesn’t exert any kind of pressure on either the joints of the mother or pull the stitches too much. Of course, do confirm with your doctor before you commence because the stitches might not have healed completely, leading to risk of infections. Swimming for about 20 minutes is good enough.
You can do yoga at home and that is why it comes such a good workout for you. This c-section workout is known for weight loss and also provides you with a lot of energy. Furthermore, yoga helps to fight depression along with inducing faster healing when it comes to the uterus. You can do yoga for about half an hour everyday including sun salutations, bow pose, etc.
Just get hold of any aerobics video or do some form of aerobics at home be it dancing, step workout, etc. This form of exercise is ideal for weight loss because it combines cardio too. This also helps in relieving stress and aids in quicker weight loss. Start off with 20 minutes before increasing duration.
5. Strength Training
Be it using dumbbells or other forms of weight strength training helps in getting the lose muscles around the belly, arms, etc. back in shape in not time. For strength training, doctors do advise a minimum waiting of 6 weeks considering you are picking on weights. Again, start of slow and then increase your weights and reps.
6. Circuit Training
Circuit training is often done in combination with cardio and other forms of exercise. If you had been practicing the same before pregnancy or even while pregnancy, you can continue with this. However, for women who are just starting exercise, it is suggested that you start off really slow and consult your doctor.
This form of exercise too works on the core body muscles and helps you in regaining your strength and muscle. In fact, you can combine this with cardio and yoga to get a complete workout.
Like yoga, stretching is a very gentle form of exercise but it really works in getting your muscles back to shape. Particularly the stomach muscles benefit largely from the same. You can do it at home for about 30 minutes a day.
9. Interval Training
This is a hard-core form of exercise and so you should move your way up the ladder diligently. If you are getting tired then simply rest and gradually increase intensity. But really helps in losing weight after c-section.Exercisiing1.jpg