The exercises for after cesarean section serve to strengthen the abdomen and combat sagging belly. They can be started about 6 weeks after cesarean delivery as long as the doctor has released exercise and the healing is good.
Postpartum exercises should be started slowly and gradually and there are some gyms that allow the class to be accompanied by the baby.
Step by step exercises to do at home after cesarean
After medical permission to start physical activity, check out some postpartum caesarean exercises that you can do at home:
Exercise 1
Watch the video to learn how:
Exercise 2
Lying on your back with your legs and arms straight, bend your knees and lift your hips off the floor, keeping your hands on the floor for 15 seconds.
Exercise 3
Lying on your side with your legs straight and without a pillow, lift as high as you can with one leg, without bending your knee for 5 seconds, lowering slowly. Do the exercise for the other leg.
Exercise 4
Lying on your back with your legs and arms straight and without a pillow, lift as high as you can with both legs together, without bending your knees for 5 seconds, lowering slowly.
Exercise 5
Lying on your back, without a pillow, with your legs bent and your arms stretched, lift your upper body as high as you can, looking up, for 5 seconds, lowering slowly.
Exercise 6
Supported with your elbows and knees on the floor and your back straight, contract your belly 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.
You can do 3 sets of 20 repetitions for each exercise about 2 to 3 times a week. However, it is important not to do very heavy exercises like staying more than 1 hour in the gym and spending more than 400 calories as this can decrease milk production.
These postpartum exercises can be accompanied by walking, stretching exercises for arms and legs, running, weight training, Pilates, yoga or localized gymnastics because they promote caloric expenditure, improve blood circulation and help you lose weight.
Water exercises such as swimming and water aerobics should only be started after the obstetrician is released, around 30 to 45 days after delivery, as that is when the cervix is already closed properly, avoiding the risk of infections.
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