Having a baby is hard work, and trying to get your body back into shape afterwards can be just as hard. It’s important that you know what your body has gone through to help you understand how to exercise again properly. Undergoing a C-section also means recovery time after an operation, so know your limits.
About half a dozen incisions are made throughout the process. “The muscles themselves are not cut, but rather the fascia, which connects the abdominal muscles, and this allows the doctor to pull the muscles apart in order to get to the next layer of fascia,” says owner of Travelling Trainers, personal trainer and mom, Candy Bukes.
With all the incisions, the nerves are also severed. Separating the muscles causes nerve damage, loss of blood supply, and damage to the muscle itself. So take time to allow your body to heal.
Always consult your doctor before exercising, to ensure that your body is healing properly. The first type of exercises you do after your C-section should be very gentle. Even if you routinely lifted weights or ran marathons before your pregnancy, now is not the time to resume your training routine.
“Rehab is of the utmost importance after a C-section. Although it’s often treated like a minor procedure, it is actually major surgery,” says Candy.
Avoid doing any abdominal exercises that force your lower abs to push out. You should also not do any backbends or plyometric training such as jumping, skipping or anything that involves explosive movement.
