Exercises after a cesarean section serve to strengthen the abdomen and pelvis and combat sagging belly. Furthermore, they help to avoid postpartum depression, stress and increase mood and energy.
Generally, exercises can be started around 6 to 8 weeks after the cesarean section, with low-impact activities, such as walking, for example, as long as the doctor has approved it and the recovery is proceeding correctly. Find out more about what post-cesarean section recovery should be like.
Some gyms allow the baby to take part in the class, which makes the activities fun, as well as increasing the emotional bond with the mother.
Physical activities after a cesarean section are normally carried out in two phases, according to the woman’s condition and approval by the doctor:
Exercises for the first 6 weeks
In the first six weeks after the cesarean section, if the doctor allows it, the following exercises can be done:
1. Walk
Walking helps with the feeling of well-being and should be done gradually over short distances, such as walking around the block and gradually increasing the distance covered. Check out the health benefits of walking.
2. Kegel Exercises
Kegel exercises are recommended to strengthen the muscles that support the bladder, intestine and uterus and can be done during pregnancy or postpartum. Therefore, a few days after the cesarean section and the urinary catheter is removed, these exercises can be done. Learn how to do Kegel exercises.
3. Posture exercises
Both pregnancy, cesarean section and breastfeeding can contribute to poor posture. In the early postpartum phase, poor posture in daily activities such as carrying the baby, placing the baby in the crib or breastfeeding, can cause back pain.
To avoid back pain and strengthen the abdominal and lower back muscles, you can do light exercises such as sitting in a chair with your back straight and your shoulders thrown back or slightly rotating your shoulder backwards. Another exercise that can be done, while still sitting in a chair, and associated with breathing is to inhale and raise your shoulders and lower them when exhaling.
4. Light stretches
Stretches can be done but focus on the neck, shoulders, arms and legs as long as they are light and do not put pressure on the cesarean scar area. See some examples of neck stretching.
Exercises after 6 weeks of cesarean section
After medical permission to start physical activity, there are some exercises that can be done at home.
These exercises can be done 3 sets of 20 repetitions about 2 to 3 times a week. However, it is important not to do very heavy exercises, such as spending more than 1 hour at the gym and burning more than 400 calories, as this can reduce milk production.
1. Ponte
The bridge is recommended to strengthen the muscles of the pelvis, glutes and thigh, as well as stretching and providing stability to the hip.
How to make: Lie on your back with your legs and arms straight, bend your knees and place your feet on the floor. Contract your pelvic muscles and lift your hips off the floor, keeping your hands on the floor for 10 seconds. Lower your hips and relax your muscles.
2. Side leg raise
The lateral leg raise helps to strengthen the abdominal and thigh muscles and, in addition, tones the glutes.
How to make: lie on your side with your legs stretched out and without a pillow, lift one of your legs as high as you can, without bending your knee for 5 seconds, and lower yourself slowly. Do the exercise for the other leg.
3. Straight leg raise
Lifting straight legs has the advantage of strengthening the abdomen and also improves posture, in addition to preventing back pain.
How to make: lie on your back with your legs and arms straight and without a pillow, lift both legs together as high as you can, without bending your knees for 5 seconds, and slowly lower.
4. Light abdominals
Light abdominal exercises are recommended to strengthen and tone the abdomen, improve breathing, prevent back problems, as well as helping to improve everyday movements.
How to make: lie on your back, without a pillow, with your legs bent and your arms straight, contract your pelvic muscles and lift your torso as high as you can, looking up, for 5 seconds, lowering slowly.
5. Plank on 4 supports
The 4-support plank works on resistance and strengthening the abdominal muscles, as well as the pelvic floor and diaphragm, also improving breathing.
How to make: place your elbows and knees on the floor, keeping your back straight, contract your stomach for 10 seconds. This time should be increased each week until it reaches 1 minute. For example, in the first week 5 seconds, in the second week 10 seconds, in the third week 20 seconds and so on.
Care during exercises
Some precautions that should be taken when exercising after a cesarean section are:
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Drink plenty of fluids to avoid dehydration and not harm milk production, which is 87% water;
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Start activities slowly and gradually and then increase the intensity, avoiding efforts that could cause injuries;
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Wear a supportive bra and use nursing pads to absorb milk if you have drips, if you are breastfeeding, to avoid discomfort during physical activity;
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Stop physical activity if you feel any type of pain to avoid injuries and postpartum complications.
Water activities such as swimming and water aerobics should only be started after approval from the obstetrician, around 30 to 45 days after birth, as this is when the cervix is already properly closed, avoiding the risk of infections.
Physical exercises after cesarean section help women recover their body, improving self-esteem and confidence. Check out 4 tips for losing weight quickly after giving birth.
