Generally, you can start easing back into exercise six to eight weeks after having a c-section. It’s important to note that you may not have the same c-section recovery experiences and timelines as other people you know who have had caesarean deliveries, so it’s key to listen to your own body and your healthcare provider’s recommendations.
There are some very light exercises and movements you can do prior to your six-week postpartum checkup, including light pelvic floor exercises (such as Kegels), gently tightening your abdominal muscles in a sitting or lying position to activate them, and – the holy grail of post c-section exercises – walking.
In most cases, there are no restrictions on walking at a casual pace, but it’s best to avoid any power walking until you get that all clear from your ob-gyn or midwife. Many healthcare providers recommend that you start with short, slow-placed walks once you’re no longer experiencing any post-birthing bright red vaginal bleeding.
It may feel challenging to wait to resume an exercise routine if you loved movement before your baby’s birth, but it will be worth it. You just had a major abdominal surgery, which involved cutting through many layers of abdominal tissue, and taking it slow is essential to avoid experiencing any potential complications or setbacks.
At your six-week checkup, your healthcare provider will screen for a variety of issues – they’ll check to make sure your incision is healing property and will talk with you about contraception plans and any possible mental health concerns. If your recovery is going well and there aren’t any major complications, they’ll likely tell you it’s okay to start exercising. (This is also when you’ll usually receive the go ahead to resume having sex as well.)
Your healthcare provider might also refer you to a pelvic floor therapist for more specific instructions on exercises for postpartum recovery, especially if you’re experiencing additional issues such as pelvic pain or postpartum incontinence.
You don’t have to wait for this appointment to contact your provider if you’re having any concerns about what activities are okay after a c-section – or if you’re experiencing any other postpartum challenges for that matter. It’s always okay to reach out if you have questions.
The benefits of postpartum exercise, when you feel ready to resume it, are extensive. Exercise after a c-section can minimize the effects of diastasis recti, a condition where the connective tissue that joins the two sides of the rectus abdominus muscles thins and widens to allow room for a growing baby during pregnancy. In addition, exercise can help with weight loss, cardiovascular fitness, muscle tone, energy levels (in spite of those sleepless newborn nights), stress relief, and mental health disorders, including postpartum depression.
Abdominal exercise after c-section
As you set out to recover physically from your c-section, which for many includes abdominal recovery, keep in mind that your c-section “pooch” – or the area around your incision that might still “look pregnant” months after you aren’t anymore – doesn’t go away immediately.
Even if you’re focused on flattening your tummy, there’s no such thing as spot reduction, or targeting just that specific area. Instead, you can try to meet your goals through a combination of aerobic exercise and toning. It’s also worth considering that you might not “return” or “bounce back” to the same body that you had before your baby, and that’s okay too.
Walking, jogging, swimming, and biking are all great choices for strengthening your ab muscles after a c-section. It’s best to avoid sit-ups, crunches, and planks for several weeks.
The “hut” exercise is one immediate postpartum ab exercise that new moms can try: Sit comfortably in a chair or on the floor, take a deep belly breath, and say “hut” quickly five times.
Another great post c-section exercise is an isometric abdominal contraction. To do this, think of drawing your belly button towards your spine and hold for a count of five. Repeat 5-10 times. You can increase the duration of the hold as you become stronger.
These exercises, along with daily Kegels, will help strengthen those muscles around your core that may have been weakened throughout pregnancy. After you’ve been cleared for more exercise, you can increase the intensity of your postpartum abdominal toning with Pilates, weight lifting, and many other great exercise options.
When can I start low-impact exercise after a c-section?
Following your c-section, it’s generally okay to engage in light, low-impact movement, such as walking. (Avoid pounding, jumping, running, or any other intense forms of exercise until you’ve been cleared by your healthcare provider.) Listen to your body as to how much you can handle, as you may find you don’t have as much stamina as usual, especially right away.
While light walks and other low-impact exercises may not feel like very much, this movement is helping you recover and is laying the foundation for getting back to higher-impact exercise down the road. Plus, a walk outside in the sunshine can be an instant mood-booster.
Your provider might instruct you to avoid swimming, even low-impact swimming, until your incision is fully healed. If you’re unsure, call them to ask specifically or wait until your six-week postpartum appointment.
When can I start high-impact exercise after a c-section?
In most cases, you’re fine to start high-impact exercise after your healthcare provider has cleared you to do so, usually at your six-week checkup if you haven’t had any complications, such as urinary incontinence or other pelvic floor issues. If you’re experiencing pelvic floor dysfunction or other musculoskeletal issues, it’s best to get a referral to a pelvic floor physical therapist who specializes in women’s health before getting back to high-impact activity.
Just because your one-hour intense kickboxing session is now fair game, that doesn’t mean you’re ready to uppercut your way right back in there. Getting back to your exercise routine postpartum may be a slow and gradual process, and for many moms, it often involves a lot of time and patience, even past that six-week mark.
If you’re exercising after being cleared to do so, and experience any redness, warmth, swelling, or drainage at your c-section incision sight – or if the incision breaks open – call your healthcare provider right away. In addition, any abnormal vaginal bleeding after exercising is another condition that should warrant a prompt call to your OB or midwife.
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