It seems that there are tons and tons of postpartum workout plans for mamas out there; however, there are not many plans revolving around the ever popular Cesarean section. One of the MOST common questions I get is: “How can I get rid of the mommy tummy after a C-Section?”
I, personally, did not have a section, but I know how scary they can be when it comes to whether or not you believe you will ever get your tummy to look the same again. Lots of my clients have had sections-they are way more common these days than you may imagine!
C-sections take a toll on your pelvic floor and abdomen, and exercise is the best way to bounce back. Plus, you’ll feel better knowing that you’re taking charge of your own healing.
Let’s start with cardio. In order to lose the mommy tummy, you must burn off the weight or body fat that you gained during pregnancy in order to be on the road to tightening things back up.
One of the best cardio exercises for C-Section mommies is simply taking your baby out in his or her stroller for a nice morning or evening stroll! Yes. Walking does add up! Plus, you do not want to take things to fast or strenuous or you can risk hurting yourself or bursting open your incision site.
Another wonderful form of cardio is swimming-it is relaxing and wonderfully soothing on your joints and muscles. You burn more calories in a short amount of time than you may even realize while you are treading in your pool!
However, do not push yourself too hard and, as always, please wait until you are cleared by your doctor to start ANY exercise regimen-regardless of if you had a C-Section or vaginal delivery. Also, you may check with your physician first and foremost regarding these moves to make sure they are right for you.
Here are five soothing yoga style moves that tone these areas:
Lie on your back with your knees bent, feet flat on the floor, and legs hip-width apart. Slowly lift your butt and back off the floor. Return to starting position. Do 4 to 8 repetitions.
Lie on your stomach with your palms flat next to your shoulders. Your elbows should be tucked into your rib cage. Lift your head and neck off the floor, but not so much that it strains your lower back. Suck in your navel as if you were trying to lift your pelvis off the floor. Return to starting position. Do 4 to 8 repetitions.
Stand with your feet 3 to 4 feet apart and your hands on your hips. Extend your arms over your head and bend forward at a 90-degree angle, keeping your back flat. Return to starting position. Do 4 to 8 repetitions.
From hands and knees, activate your core muscles and raise one arm and the opposite leg. You can look down at your baby, maintaining neutral posture while you alternate sides. Repeat 10 times. Add a rattle or toy to your hand and really make your baby giggle while toning at the same time.
On your hands and knees, pull your belly button to your spine to round your back while exhaling. Sag your back as you raise your head on inhale. Coordinate the motion with your breath as you repeat 10 times.
DISCLAIMER: All content here should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.
I, personally, did not have a section, but I know how scary they can be when it comes to whether or not you believe you will ever get your tummy to look the same again. Lots of my clients have had sections-they are way more common these days than you may imagine!
C-sections take a toll on your pelvic floor and abdomen, and exercise is the best way to bounce back. Plus, you’ll feel better knowing that you’re taking charge of your own healing.
Let’s start with cardio. In order to lose the mommy tummy, you must burn off the weight or body fat that you gained during pregnancy in order to be on the road to tightening things back up.
One of the best cardio exercises for C-Section mommies is simply taking your baby out in his or her stroller for a nice morning or evening stroll! Yes. Walking does add up! Plus, you do not want to take things to fast or strenuous or you can risk hurting yourself or bursting open your incision site.
Another wonderful form of cardio is swimming-it is relaxing and wonderfully soothing on your joints and muscles. You burn more calories in a short amount of time than you may even realize while you are treading in your pool!
However, do not push yourself too hard and, as always, please wait until you are cleared by your doctor to start ANY exercise regimen-regardless of if you had a C-Section or vaginal delivery. Also, you may check with your physician first and foremost regarding these moves to make sure they are right for you.
Here are five soothing yoga style moves that tone these areas:
1. BRIDGE
Image result for yoga bridgeLie on your back with your knees bent, feet flat on the floor, and legs hip-width apart. Slowly lift your butt and back off the floor. Return to starting position. Do 4 to 8 repetitions.
2. MODIFIED COBRA
Lie on your stomach with your palms flat next to your shoulders. Your elbows should be tucked into your rib cage. Lift your head and neck off the floor, but not so much that it strains your lower back. Suck in your navel as if you were trying to lift your pelvis off the floor. Return to starting position. Do 4 to 8 repetitions.
3. FORWARD BEND
Stand with your feet 3 to 4 feet apart and your hands on your hips. Extend your arms over your head and bend forward at a 90-degree angle, keeping your back flat. Return to starting position. Do 4 to 8 repetitions.
4. Bird Dog
From hands and knees, activate your core muscles and raise one arm and the opposite leg. You can look down at your baby, maintaining neutral posture while you alternate sides. Repeat 10 times. Add a rattle or toy to your hand and really make your baby giggle while toning at the same time.
5. Cat/Cow
Image result for cat cow poseOn your hands and knees, pull your belly button to your spine to round your back while exhaling. Sag your back as you raise your head on inhale. Coordinate the motion with your breath as you repeat 10 times.
DISCLAIMER: All content here should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.
