Updated: Jan 30
Delivering a baby is one of the greatest joys in the world. New moms are super excited to see their bundle of joy. Birthing plans are common and encouraged by doctors to have a guideline as to how the delivery process should go. However sometimes there can be unforeseen complications that can result in a non vaginal birth also known as a c-section. It can also be elective or recommended all cases are different. A cesarean delivery is a surgery where an incision is made through the abdomen wall to deliver a baby. The recovery from the surgery is longer than a vaginal birth and some mothers find it more challenging to get their bodies back in shape most common their abdominal area.
During surgery muscles are damaged and must be retrained specifically the transverse abdominis. Many new moms leave the hospital with plenty of information about breast feeding, proper care for their baby, car seat instruction etc. which are all very great information however new moms do not get enough information on how to get their bodies back in shape, which workouts are appropriate etc. Here a are a few exercises to get your health&fitness plan on track.
1. Belly breathing
This exercise is a great relaxation technique. It also helps retrain the core muscles to work together during daily activities.
Muscles worked: transverse abdominis
Lie on your back on a comfortable bed or couch.Place your hands on your belly and relax your body.Take a deep breath in through your nose, feeling your abdomen expand into your hands.Breathe out through your mouth. As you exhale, pull your bellybutton in toward your spine, contracting your abdominal muscles. Hold for 3 seconds.Repeat 5 to 10 times, 3 times a day.
2. Wall Sit
This full-body isometric exercise is an excellent way to get all the muscle groups to work together in unison.
Muscles worked: quadriceps, hamstrings, pelvic floor muscles, core, and lower back
Stand with your feet 1 to 2 feet away from the wall.Slowly lean back toward the wall, lowering yourself into a sitting position. Your hips and knees should be at 90-degrees to one another.Engage your core. Take a deep breath in and while you exhale, feel as if you’re pulling your belly button into the wall.For an added bonus, contract your pelvic floor by doing a Kegel while holding this position.Hold for as long as possible. Rest 1 minute, then repeat 5 times.
3. Pelvic tilt
Lie on your back, bend your knees, place one pillow under your hips and another between your legs. Your arms should be at your sides and feet flat on the floor. Inhale deeply, then exhale slowly and draw your abs in while breathing. Tuck your pelvis squeezing your butt. Hold this position for 5 seconds, then release and repeat 10 times.
If you gave birth naturally, you can start doing this exercise after one week, but if you had C-section, it’s recommended to wait for about 8 weeks before exercising.
Try these exercises along with a well balanced nutrition plan. Be sure to consult with your doctor prior to beginning your plan. Have patience, be kind to yourself, remember you are beautiful, you are strong, you just grew a human in your tummy,you are the most amazing creature on the planet! Before you know it you will have your body back and better than ever. For best results incorporate 45 minutes of cardio and drink plenty of water. From one c-section mom to another you can do this!!!!