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Returning to exercise after a C-section

Last Modified: December 18, 2023

Women & Children, Sports & Exercise

C section

It takes time for your body to return to recover after pregnancy and cesarean birth, so it's important to take it easy while you heal. When it comes to working out, it’s important to go slow and listen to your body.
 

General guidance

Avoid lifting anything heavier than your baby and activities that strain the belly muscles for at least six to eight weeks after a C-section. As you feel up to it, you can begin to work back into an exercise routine.
 

Two weeks postpartum

During the first two weeks after a C-section, give yourself time to rest and focus on your baby. You can also begin some basic exercises to help gently activate your pelvic floor and abdominal muscles.

Try this exercise, using about 25% of your ability to contract your pelvic floor muscles:

  • Lie on your back with your knees supported by pillows.
  • Gently breathe in and let your lower ribs expand and your belly rise while keeping your pelvic floor relaxed.
  • Breathe out like you are blowing through a straw and slightly tighten your pelvic floor abdominal muscles. Your belly should fall while you breathe out and activate your pelvic floor.
     

The first six weeks postpartum

During the first six weeks after a C-section, try the following contraction exercises up to three times per day. If you are able, going for walks is a great way to build stamina as well.

  • Endurance contractions: Hold a muscle contraction for up to five seconds, then relax for 10 seconds. Repeat 10 times.
  • Quick contractions: Hold the muscle contraction for one second, then relax for one second. Repeat 10 times.

You should wait at least six weeks after a C-section to start exercising. Slowly introduce exercise into your routine. For the most benefit, try to exercise 20 to 30 minutes at least three times per week. In the first few weeks, focus on your diaphragm, abdominal and pelvic floor muscles. Above all, listen to your body.

Be sure to continue seeing your healthcare provider as recommended after your C-section and talk with your provider before starting exercise.

For more advice about C-section recovery, read our blog post about how to care for yourself after a C-section

 

 

 

 

 

 

 

 

 

Copyrighted material adapted with permission from Healthwise, Incorporated. This information does not replace the advice of a doctor.

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