The Journey Continues – Exercise After a Cesarean

Photo by Tirachard Kumtanom on

Continuing on the topic of exercise after a c-section from my previous two blog posts on the same topic. Please check them out! I’d like to share what I’m doing and hope someone will find it beneficial.

I’m 3 months postpartum now and my fitness journey has been challenging some days but I’ve finally reached a point where I’m falling into a routine. Honestly half the battle is finding the time to work out and the other half is feeling too exhausted when I finally do have the time. It’s been a lot of figuring out – time management wise – and then going back to the drawing board to fine tune. Finally, I’ve set my mind to jump on the opportunity to exercise whenever I had a few minutes, whether I was exhausted or not was irrelevant. This only happened after I redefined what a “workout” meant to me. A workout meant any type of movement or conscious breath work or even self-care, getting a massage for example. Once I made peace with that truth, that I didn’t have to physically exert myself to the point of exhaustion, it became easier to schedule the time to “workout”. I actually became excited about exercise again. It was important to schedule myself in and have a back up plan if I couldn’t get in the workout I had in mind, this way it never felt like a set-back.

Before I go any further, I’d like to share a few experiences on the physical healing side of it. I noticed that if I take up the intensity I feel a bit swollen on the incision site the next day. Not literally on the incision but the several layers below that are healing. Remember there are layers upon layers of healing taking place. So, I take note of the intensity and bring it down a notch the next time. I also make sure I do a self-care routine the next day, this consists of a epsom salt bath and light massage or easy walk. I also give myself 3 days before my next workout.

Below I share a few video clips of what I’m doing. For a quick cardio burst (usually when baby is napping!) I’ve added weights since I’m feeling a lot stronger, this increases my heart rate quicker giving me a more efficient workout in the allotted time. For stability I’m working with the body blade (love it! I’ll post some of those exercises soon!) and doing basic balance work (e.g. standing in a narrow stance and closing my eyes for 30 seconds, progressing to one-leg stance). I’ve progressed with core work but still keep the therapeutic core exercises in rotation, they maintain the deep structural muscles firing optimally.

Snippet of what I’m doing. Feeling stronger therefore I’ve added weights to my cardio!
Stepping it up with core work. This Core work involves balance, strength and stability. I keep reps low and the sets high, 4 sets of 8 reps.
Therapeutic Core Work for deep abdominal stabilizers. Quality not quantity to recruit the endurance muscles properly.
This is another foundational core exercise. 2-3 sets of 10 is a good start.
A more challenging exercise, knees hovering over mat. I’m holding the pose for ten seconds at a time.

At 3 months post-natal I’m feeling more like my pre-pregnancy self and I’m ready to stick to a program. Next step, I look forward to getting back to the gym and work with heavier weights since it’s so crucial to keep bones healthy – especially for women. Hope this post has been informative! Don’t hesitate to reach out to me in regards to a customized program. I specialize in post-rehab and exercises that will create a frame to withstand a busy lifestyle – whether that’s running around with your kids, a stressful job or a weekend warrior. As always…

Stand Tall, Breathe Deep!

Categories Exercise, health and wellnessTags , , , , ,

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