Pregnancy causes physical changes as the body adjusts to accommodate the growing baby. Your core muscles-the muscles at the centre of the body that support the abdomen, pelvis and lower back- need lots of love and care to help them get back in shape. Many women suffer from broader midriff after pregnancy because they do not pay enough attention to their core. Just losing weight will not suffice; you must target your core to help it heal well and permanently.
The method of delivery also affects your core. When you deliver via C-section, your core is cut to deliver the baby. Recovering from this trauma is not a small feat. It needs time and the correct exercises to help restore its strength.
First, let’s understand what happens to your core during a C-section.
When you undergo a C-section, the doctor makes an abdominal and uterine incision to get the baby out. They cut through seven layers of the abdominal wall and uterus to deliver the baby and then double-layer stitching to suture the incisions.
These incisions take a few weeks to heal. You may need some support to get up for the first few weeks. Lying down and sitting up can be difficult after having a baby and surgery due to weakened core muscles.
To improve core strength, activating and strengthening the specific muscles that make up your core is essential. This can be achieved through safe exercises that target these muscles and help to build strength and stability.
Numerous exercises work on different parts of the core. These are the top three safe and effective core exercises to help strengthen your core after a C-section:
It is vital to learn transverse abdominal breathing to promote core healing after a C-section. Proper breathing techniques can prevent further damage to core muscles during exercise. The transverse muscles are set deep inside the core. They wrap the trunk from front to back like a corset. So, they need to be strong to support you when you exercise.
Kegel exercises are highly effective for activating and strengthening the muscles in the pelvic region. It helps reduce incontinence after childbirth. A urinary catheter will be in place after a
C-section for a day or two. Kegels can help regain muscle strength after the catheter is removed.
When it comes to your core muscles, it’s essential to strengthen the upper and lower abdominal muscles. Strengthening your lower abs can improve bladder and lower body control. It can be difficult initially, as your C-section incision will be closer to your pubic bone. With consistent effort over time, you can regain control and strength of these muscles.
Apart from the abdominal muscles, focus on your glutes too. The glutes must be strong to support your abdomen when working your core muscles.
Planks are much better than crunches or sit-ups. If your core muscles are separated, doing crunches or sit-ups will lead to coning and delay the healing. The gap between the muscles will remain, making it difficult to lose all that fat and compress your uterus again.
Points to Remember Before Starting Exercise After C-Section
After experiencing trauma, it’s important to remember that your muscles may be weak. Strengthening them will support your body and help you perform regular activities comfortably. Before starting core exercises, it’s essential to check for abdominal wall separation and heal it.
If you had no complications during or after your C-section, you could start exercising six weeks after the surgery, with the doctor’s approval. You can slowly increase the intensity of the exercises as your muscles strengthen.
Start with breathing exercises to activate your core. You can walk and move on to slow jogging and Pilates. You can even start swimming after your incision heals.
You can slowly start sitting on the floor 45 days post your C-section. Use sufficient support while sitting down and getting back up.
