The post-caesarean exercises serve to strengthen the abdomen and combat sagging belly. They can be started about 6 weeks after the delivery of cesarean since the doctor has released the practice of exercises and that healing is good.
Postpartum exercises should be started slowly and gradually and there are some gyms that allow the class to be accompanied by the baby.
Step-by-step exercises to do at home after caesarean section
After the medical permission to start physical activity, check here some postpartum caesarean exercises you can do at home:
Exercise 1
Watch the video to know how to do:
Exercise 2
Lie on your stomach with your legs and arms straight, bend your knees and lift your hips off the floor, keeping your hands on the floor for 15 seconds.
Exercise 3
Lying on your side with your legs straight and without a pillow, lift as high as you can get one leg, without bending your knee for 5 seconds, lowering slowly. Do the exercise for the other leg.
Exercise 4
Lying on her back with her legs and arms straight and without a pillow, raise as high as you can to get both legs together, without bending your knees for 5 seconds, slowly lowering.
Exercise 5
Lying on her back, without a pillow, with her legs bent and her arms outstretched, raise her upper torso as high as she can, looking up for 5 seconds, slowly lowering.
Exercise 6
Resting with your elbows and knees on the floor and back straight, contract the belly for 10 seconds. This time should be increased every week until it reaches 1 minute. For example, in the first week 5 seconds, in the second week 10 seconds, in the third week 20 seconds and so on.
You can do 3 sets of 20 reps for each exercise about 2 to 3 times a week. However, it is important not to do too heavy workouts like staying longer than 1 hour in the gym and spending more than 400 calories because this can decrease milk production.
These postpartum exercises can be accompanied by walking, stretching exercises for arms and legs, jogging, bodybuilding, Pilates, yoga or localized gymnastics because they promote caloric expenditure, improve blood circulation and help you lose weight.
Water exercises such as swimming and water aerobics should only be started after the obstetrician has been released, around 30 to 45 days after giving birth, since the cervix is already properly closed, avoiding the risk of infection.
Useful links:
- Post-cession recovery
- 4 Quick Weight Loss Tips After Childbirth
