Recovering from a c-section can leave you eager to get moving again, but unsure where to start. As a fellow mom who has had two cesareans, I know there are tons of questions around when it’s safe to begin c-section recovery exercises and how to do so safely.
This article will guide you through the three best exercises to incorporate into your routine, focusing on early postpartum. We’ll explore gentle movements that improve core strength, target back pain, and reduce the c-section shelf. These workouts are ideal for getting you back on your feet and feeling your best.
NOTE: It is extremely important to talk to your doctor about when it’s safe to begin exercising post c-section. Every mom is different, and your recovery time might be shorter or longer depending on the way your body heals.
I typically recommend beginning exercise 6-8 weeks postpartum, but only if your doctor gives you the green light. If you feel any pain when incorporating the movements below, stop the workout and consult with your doctor.
3 C-Section Recovery Exercises for Early Postpartum
1. Pelvic Tilts
A pelvic tilt is a gentle exercise that strengthens your core and lower back muscles. It can improve posture and ease lower back pain.
How to do a pelvic tilt:
- Lie on your back with your knees bent and feet flat on the floor. Keep your feet hip-width distance apart and your arms relaxed by your sides.
- Gently press your lower back into the floor, flattening the natural curve in your spine. Imagine there’s a small space between your lower back and the ground.
- Tighten your abdominal muscles and glutes, then tilt your pelvis up so that your lower back presses into the floor and your tailbone lifts slightly. You shouldn’t feel any arching in your back.
- Hold this position for a second or two, then slowly relax your core and glutes and allow your lower back to return to the starting position.
2. Kneeling Hip Thrust
The kneeling hip thrust is a variation of the traditional hip thrust that targets your glutes in a slightly different way.
How to do a Kneeling Hip Thrust:
- Kneel down on the floor with your knees hip-width distance apart and your feet together or slightly separated. Imagine your feet and knees forming a triangle.
- Sit back on your heels and keep your torso upright with a neutral spine.
- Engage your core and squeeze your glutes as you thrust your hips forward until your hips are fully extended. Imagine pushing your knees down into the ground for stability.
- Hold the squeeze at the top for a second or two, focusing on contracting your glutes.
- Slowly lower yourself back down to the starting position with control.
3. Leaning Ball Squeeze
How to do the ball squeeze exercise:
- Sit on the floor with your knees bent and feet flat on the ground, hip-width distance apart. I typically sit on a yoga mat for additional comfort but a carpeted area works well too.
- Place the exercise ball between your knees, resting it just above the kneecaps.
- Try to relax your shoulders and keep them away from your ears.
- Inhale slowly, expanding your chest and allowing your abdomen to relax.
- As you exhale, squeeze your knees, compressing the exercise ball between your thighs. Engage your core by drawing your navel inward and upward, activating your pelvic floor.
- Maintain this squeeze for a count of two seconds.
- Inhale and slowly release the ball squeeze
Frequently Asked Questions About C-Section Recovery Exercises
What Muscles Should I Focus on After a C-Section?
- Transverse abdominis (corset-like muscles that wrap around the midline to the spine)
- Pelvic floor muscles
- Abdominal muscles
- Lower back muscles
What Exercises Should I Avoid After a C-Section?
- Crunches
- Sit-ups
- Full push-ups
- Full planks
- Lifting heavy weights (spend 3-4 months working your way back up to heavy weights)
You don’t have to avoid these movements forever. It is just important to rebuild your core strength and allow your scar to heal both externally and internally.
Also, before returning to these movements, it’s important to understand how to properly engage your core and pelvic floor. This free c-section recovery video guide teaches you how to engage your core, and also gives helpful tips to help you recover.