Pregnancy and childbirth bring innumerable changes to your life. You spend your days and nights loving and taking care of your baby. You enjoy fulfilling your duties, responsibilities and leading a life with your little love. But one thing is for sure that you are no more happy with your changed body shape and size. You surely miss your charm, attraction and appeal that your slim and well-toned body exuded. Before it becomes a cause for depression, you should work towards getting back in shape.
When to Exercise After C-Section
Don't be in a hurry if you underwent a C-section or Cesarean section while delivering your baby. Your case requires extra care and attention. Give your body enough time to heal itself. Eat as suggested by your doctor and take complete rest, at least for 6 weeks. When you feel well and energetic, go and inform your doctor about your plan to lose weight. He will check your physical condition to confirm whether your body is in a state to take some strain or not. In fact, only a medical professional is the right person who can tell you when to start exercising after C-section. This is because, every individual's physiology, rate of metabolism and pace of healing is different from that of others. There is no general rule that can be applied on all to determine their state of physical health.
Therefore, you should go ahead with your aim of losing extra weight only with your doctor's agreement. To add to this, not every exercise is suitable for you that are otherwise safe to perform. You can discuss this with your doctor and ask him to suggest you some exercises that are absolutely safe for your health as well as meets your purpose. Following is a list of some effective abdominal exercise after C-section. If your doctor gives you a 'go ahead' signal for these exercises, perform them on a regular basis and enjoy both womanhood and motherhood together.
List of Abdominal Exercises After C-Section
Exercise1: Lie straight on the floor. Bend your legs with knees pointing upwards and feet flat on the floor. Place your palms under each ear with the elbows pointing in their respective sides. Calm yourself in this position. Now, inhale to your maximum capacity. Exhale slowly by lifting your head off the floor. Inhale as you come back to your original posture. Take a moment's rest, and then perform this exercise again. A count of 8-10 in the initial days is sufficient. But try to increase the repetition to 25-30 gradually. After a couple of weeks of childbirth, if feel stronger, try to make this exercise a bit challenging by lifting your shoulders along with the head while exhaling.
Exercise 2: Lie on your back on the floor. Bring your legs in a position such that your thighs are perpendicular to the floor while your lower legs are parallel to the floor. Bring your hands behind each ear, with the elbows pointing towards their sides. Take a deep breath, and then exhale. While exhaling try to lift the bottom part of your body off the floor and bring your pelvis towards your chest. Come back to your original position slowly, wait for a couple of seconds, and then repeat the exercise. A count of 8-12 is sufficient to start with. Try to increase the number of repetitions to 3 sets of 12.
Exercise 3: Lie straight on your back on the floor. Bring your hands behind your head. Lift the upper part of your and touch the right knee with the left elbow. Try not to move your legs during the entire process. Come back to the original posture, wait a second, and then again lift the upper part of your body. But this time, touch the left knee with your right elbow. Starting with a rep of 20 is sufficient, but gradually increase the count to 25. This particular abdominal exercise will help you in shedding the fat hanging from the sides of your abdomen.
Exercise 4: Like all the above suggested abdominal exercises, come into the starting position by lying straight on the floor. Take a pillow and place it on your abdomen. Bend your legs with the knees pointing upwards and feet flat on the floor. Take a deep breath and contract your abdomen simultaneously. While in this posture, try to lift the pillow as much as you can. Now, exhale slowly. Come back to your starting position, take a rest of 2-3 seconds, and then perform this exercise once again. Do it for a count of 10 on the first day. Increase the count by 1 everyday, till you reach 30. Make sure that you are comfortable performing it, and are not developing any complication due to it.
Though the exercises suggested above are considered to be safe after childbirth, yet it is important for you to monitor your condition well. In case you notice any complication, stop exercising and consult your doctor. Remember, the health and well-being of your baby depends entirely on your over-all wellness. Take care of yourself to give a wonderful life to your child.