As a new mom, adjusting to life with your new responsibilities and new schedules, you may be itching to start (or get back into) a fitness routine to carve out some me-time and reap the benefits of exercise.
After having a C-section, there are definitely some very effective exercises and workouts you can do. However, it's important to also know which exercises and workouts that are not recommended after a C-section.
Rehab is important after a C-section. Although it's often treated like a minor procedure (likely because it's so common) it is actually a major surgery. This scar is not just on the surface — remember, it’s many layers deep into the belly. Keep in mind that I'm not saying this to scare you, but rather to help you understand the importance of taking the time and care to rehab your body after your C-section, just like you
* Traditional or Advanced Abdominal ExercisesIn this category, I include exercises that place a lot of pressure on the abdominal wall and pelvic floor. Another way to put it are those exercises that feel like you’re working the abs really hard, you feel a lot of pulling on straining, on the abdominals, you cannot breathe through these exercises, or you can see your belly bulging, coning, or doming along its midline. Now this isn’t to say that you shouldn’t ever do these exercises, just not right now while you are healing your core and pelvic floor.
* Exercises where the belly hangs or droops towards the floorIn these exercises, where the belly may be hanging towards the floor, you may not be able to feel adequate “tension” or you may feel like you are going to “fall out of the front” of your belly. If you aren’t able to properly hold a front plank and feel it in the abs, but you feel yourself working a LOT through the shoulders, upper back, or the lower back, then this a strong sign that you aren’t quite ready for the front plank and its variations. Also, if you aren’t able to properly brace through the core during a deadlift, most likely you will feel it in your lower back.
* Plyometric Exercises
Plyometric exercises are very ballistic and high-impact in nature, and they require a ton of core stability to be performed properly. If your core isn’t quite ready to generate the stability needed for these exercises, then these exercises could cause you trouble somewhere along the line. These injuries manifest in the form of hip, lower back, knee, and neck pain.
* Intense Exercise or Fitness Classes
Your postpartum recovery requires adequate time and taking a few steps back to teach your core and pelvic floor how to function again. These muscles were so heavily challenged during pregnancy, labor, and delivery that they need some gentle guidance on how to optimally support your body again. If you jump right back into intense exercise or activity such as heavy weight training, intense exercise classes/programs (i.e. CrossFit, many Beachbody programs, boot camp classes, mom and baby boot camp classes, even some stroller fitness classes, etc.), the abdominal and plyometric exercises we just talked about, and intense aerobic workouts, you are again putting yourself at risk for injury.
* Exercises that cause pain
This applies to your whole body, but especially your core, pelvic region, and areas that were sutured during childbirth. When you first get started, you may feel some slight tenderness as a reminder that you recently worked out. Having a bit of muscle soreness is good. However, if you are feeling any aching or pain, especially in your core and pelvic region, then you need to reevaluate your approach and make some modifications for the next time.