It is normal to gain in between 9 to 14 kgs of weight during your pregnancy. But the extra weight really hits you after the baby is born. Suddenly all the extra fat and days of indulging into cravings comes back to haunt you. And if you have had a c-section delivery then postnatal weight loss is a slow process. Your c-section will not allow you to start exercises immediately. Besides, the cut on your abdomen makes it hard to get a flat belly easily.
Once you have recovered from the surgery which can take anything between 1 to 3 months, you have to start with some basic post c-section exercises. These exercises work on your post c-section belly and also strengthen your body muscles. Post c-section exercises need to take into account the fact that your abdominal muscles are still tender. You cannot do strenuous exercises like ab crunches immediately.
To slim down your post c-section belly, you must start with gentle tummy exercises. Other types of post c-section exercises include brisk walking and light aerobic exercises. General postnatal weight loss is just as important as strengthening your muscles. So try to get in some cardios into your post c-section exercises regime.
Here are some of the most effective post c-section exercises you can try to get into shape quickly.
After a c-section delivery, walking is one of the best exercises for you. It is safe and also helps you warm up your tired muscles. You are not strong enough to run yet so brisk walking will help you lose weight initially.
Mild aerobic exercises are good for some general weight loss after a c-section delivery. The music will cheer you up and you will sweat it out too.
Remember playing with hoops in childhood? Do the same belly twirling action without the hoops now. It helps to move your abdominal muscles without putting too much pressure on them.
The Bridge Pose
The bridge pose of yoga is ideal for postnatal women. First lie flat on your back and then lift yourself up with your feet and hands without folding your abdominal muscles. This post c-section exercise strengthens your back.
Pelvic Floor Exercises
Until you get strong enough to do crunches again, do pelvic floor exercises. Lie flat on the ground and pull in your belly button strongly; hold it for 30 seconds and release.
After the pressures of childbirth, you may find the pool a very relaxing place. Water will give buoyancy to your body and swimming is one of the best exercises to lose weight as it works on all your muscles.
Mummies who cannot go out to walk leaving your newborn alone, can try spot jogging. Stand in one place and start jogging. This will give you some cardio workout and your stressed muscles will loosen up.
Once you start gaining some strength, you can move to exercises like jumping rope or skipping. This will help you exercise your leg muscles as well as have some general weight loss.
Exercise With Baby
Even if you walk around briskly with your baby (weighing 3-4 kgs) for a kilometre, it is enough to give you some much needed exercise. Try to push the stroller, walk with your baby and get busy with house work to lose weight.