Wall sit - This exercise works to strengthen the quadriceps, hamstrings, pelvic floor muscles, and lower back.Start with a modified side plank with your knees bent on the mat as you lift your body into plank position on your side. Modified or full side plank - The side plank engages your inner core muscles.Hold the position for a few seconds, then release. You should be closing the gap between the curve of your lower back and the floor. Tilt your hips toward your upper body and engage your core as you raise your butt about an inch off the floor. Lie on your back on a mat with your knees bent at a 90-degree angle and your feet firmly planted on the floor. Pelvic tilts - This is one of the safest exercises to start with to strengthen the abdominal wall muscles after delivery.These are some exercises you can do to strengthen abdominal muscles once your health care provider gives you the go-ahead: Avoid doing crunches, sit-ups, and regular planks at first. If you’re specifically looking for exercises to reduce your belly after delivery, focus on strength training exercises that engage the core but don’t cause it to bulge out. If you have diastasis recti, your health care provider may recommend modified workouts. A gap in the rectus abdominis muscles isn’t considered dangerous, but it can create the appearance of pregnancy long after you have delivered.

Light stretches - Focus on stretching your neck, shoulders, arms, and legs with light stretches that don’t put pressure on your C-section scar.Įven after you’ve gotten the green light to exercise after C-section delivery, it’s important to ease into abdominal exercises.īefore you exercise to strengthen abdominal wall muscles, make sure you don’t have a condition called diastasis recti, which is when there’s a gap in the rectus abdominis muscles of more than 2.7 centimeters after pregnancy.

This will help you to strengthen your stomach muscles and support your back. Practice sitting up with your back straight and your shoulders back.

Practice good posture - Pregnancy, C-section, and breastfeeding can all contribute to bad posture.

As soon as the catheter is out, you can resume doing Kegel exercises to strengthen the pelvic floor muscles that support your bladder, bowel, and uterus.

Pelvic floor exercises - You may have already been doing pelvic floor exercises throughout your pregnancy, and if you have, you know how important they are.

It’ll probably feel great to get your body moving again.

Walking - As soon as you can get up and move around, venture out of the house and around the block a few times.Here are some things you can do as soon as you feel up to it: High-impact exercise, tummy-toning workouts, and full-blown cardio are definite no-no’s for the first six weeks after a C-section delivery.

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