Having a Cesarean can wreak havoc on your fitness routine. Doctors usually recommend waiting at least six to eight weeks after having a baby to start exercising. With major surgery, the wait could be longer.
Always get the all clear from your doctor before beginning an exercise program after a C-section. This is important since it can be difficult to judge for yourself the level of healing required to start working out again. Your doctor will be able to tell you if you are ready or not.
Begin getting back in shape carefully. Remember that your abdominal muscles will require quite a bit of time to heal. If anything causes pain, stop and try a different exercise. You will not be able to do crunches or anything that uses the abdominal muscles for some time.
Walking is the perfect way to start and many people achieve their desired fitness level through this alone. It is also something you can enjoy doing with your baby. Whether you are carrying the little one in a sling or pouch or pushing a stroller, walking is an exercise that allows you both to get out of the house.
A simple walk around the block is enough to get the heart pumping and to breathe in some fresh air. However, as you feel more able and your body heals, you can move up to jogging, if you like. This is usually easier with a stroller or without the baby.
The Next Step
Two to three months after the surgery, you should be feeling fairly normal again. It may still be difficult to do stomach exercises, but you can take on more activity. Aerobic exercise, cycling and running are all excellent at this point.
Yoga is also useful for those who have had surgery. Since it is slow and involves plenty of stretching, you can work to the best of your ability without hurting yourself. This strengthens the muscles throughout the body and can help speed up your recovery.
For more exercises that are appropriate, ask about classes at your local fitness centers. They may offer some designed to work for those with C-sections. There are also DVDs available with these types of exercises and they can be very useful if you find yourself stuck at home.
When can you do Kegels?
Yes, you might not have given birth vaginally, but being pregnant alone can do some serious damage for your muscles down there. After all, your pelvic muscles just carried the extra weight of your baby, amniotic fluid and placenta for months!
Kegel exercises will help you get tighter down there. The best part about this is that you can do your kegels right away just a few days after giving birth.
You can also use kegel weights in order to achieve faster results. Kegel weights act as dumbbells for your Vagina. The more you use it, the faster you’ll recover down there. You can get a high quality one from VKegel.com
When Will You Be Back to Normal?
One of the biggest questions that new moms have is when they can get back to normal. Unfortunately, there is no one answer for everyone. It depends on a number of factors, including your fitness level before pregnancy, the actual pregnancy and how well your body heals after the surgery. There may be complications involved, as well.
Go to all your post-partum appointments and talk to your doctor about any issues you have. You also need to pay attention to your body. It will let you know when you are overdoing it. If you feel pain or notice an increase in postpartum bleeding, slow down immediately.
Overdoing things after surgery can lead to further complications. Healing will take longer if you pull apart your stitches or strain the recovering abdominal muscles. You won’t lose that baby weight immediately, so be prepared to wait until your body is ready.
Getting back in shape after a baby is possible, even if you had a Cesarean. However, you do need to listen to your body and doctor. Take it slowly and you’ll see better results.