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Abdominal exercises after a c-section
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by Lisa Stone
After a cesarean section, how can you get your abdomen back in
shape? Lisa Stone, an ACE-certified Pre-and Post-Natal Fitness Instructor,
has some suggestions to consider along with your caregiver's advice.
Your question
What strengthens the stomach muscles after a c-section? - Sharon
C, California
The expert answers
Sharon,
You can begin doing isometric abdominal contractions as soon as
your baby is born. Combine those with Kegel exercises to get the
maximum benefit. Also, be aware of holding in your stomach *all
the time* - that's a great strengthener!
When your baby is at least 4 weeks old, you can begin doing more
traditional abdominal exercises. You'll first want to check to make
sure you don't have any separation of the main abdominal muscle
that runs vertically down your torso (if you need instructions on
how to check for separation, look here).
Assuming everything's okay there, start with modified crunches:
lie on your back with knees bent and feet flat on the floor; place
one hand behind each ear with elbows pointing out to the sides and
chin lifted toward the ceiling; tilt your pelvis slightly so that
your lower back is pressing into the floor; take a deep breath in,
and, as you exhale, lift your head off the floor, tightening the
muscles in your abdomen and pulling your belly button in toward
your backbone; inhale as you lower your head. Start with 8-12 repetitions.
Gradually increase the number of repetitions to 3 sets of 12. As
you feel stronger, make the exercise more challenging by lifting
your head and your shoulder blades off the floor with each repetition.
Visualize scooping out your abdomen as you tighten the muscles.
To target the lower part of the abdomen, try the following exercise:
lie on your back with knees bent and feet lifted off the floor so
that your shins are parallel to the floor (this is your starting
position); place one hand behind each ear with elbows pointing out
to the sides and chin lifted toward the ceiling; tilt your pelvis
slightly so that your lower back is pressing into the floor; take
a deep breath in, and, as you exhale, lift your hips slightly off
the floor, tightening the muscles in the lower part of your abdomen
(make sure to use your tummy muscles and not your buttocks!); inhale
as you return to the starting position. Start with 8-12 repetitions.
Gradually increase the number of repetitions to 3 sets of 12. As
you feel stronger, increase the difficulty by lifting your head
and shoulders off the floor at the same time you lift your hips.
To target the waistline and really flatten the tummy, you'll need
to work your obliques: lie on your back with knees bent and feet
flat on the floor; place one hand behind each ear with elbows pointing
out to the sides and chin lifted toward the ceiling; tilt your pelvis
slightly so that your lower back is pressing into the floor; take
a deep breath in, and, as you exhale, lift your right shoulder blade
diagonally toward your left knee (visualize peeling your shoulder
blade off the floor toward the opposite knee); inhale as your return
to the starting position; repeat on the other side. Start with 8-12
repetitions. Gradually increase the number of repetitions to 3 sets
of 12.
These should get you started!
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