Losing Weight after C-section – Best Ways to Lose Weight After a C-Section
C-section is a major abdominal surgery which require around 6 weeks for partial healing. Complete healing takes a longer time depending on a specific person. For the first three months all strenuous exercise should be avoided. Regardless of the situation it is possible to lose the baby weight even after the C-section
Simple exercise to assist you lose weight after C-section.
Before having these simple exercises ensure you are ready for it. A doctor’s advice would be suitable so as to evade any injuries. Some of these exercises can be done even after few weeks of having C-section. One does not necessarily have to wait for six weeks, unless the incision is painful or the body is not ready.
How to Lose Pregnancy Weight after C Section
Here are some ways on how to lose pregnancy weight after c section. Take your time, do not be in a hurry as the wight will not get away overnight.
Best exercise during the first six weeks after C-section.
1. Pelvic floor exercises
Although this exercise will not lead to loss of weight after C-Section it will assist in improving the muscles surrounding the pelvic floor. Pregnancy causes some tension around the pelvic floor so it’s good to exercises this part as it is not always a regularly everyday program. Below are the correct steps of doing pelvic floor exercise
- Ensure all the muscles around the thighs, buttocks and tummy are relaxed.
- Concentrate and make assumption you are passing urine, to tighten the muscles assume you are stopping the urine flow.
- Tighten the muscles surrounding the vagina and the pelvic.
- The muscles around the front and back of the pelvic should also be tighten up
NB: Ensure to identify the right muscles. Learn to squeeze both pelvic floor muscles and abdominal muscles at the same time. After identify the correct muscles you can practice even the minute you lifting the baby.
2. Simple abdominal exercises
Since the body is not ready for any strenuous exercises abdominal exercise should include relaxing and squeezing the tummy through inhaling and exhaling. The loose abdominal may not tighten overnight but with the right exercise and consistency it will.
Steps of doing the abdominal exercise after C-section
- Lie down with the back straight and comfortable to avoid any discomfort.
- Bend your knees.
- Hold in the pelvic floor muscles as you exhale. As you do this try tighten the belly.
- Hold in the muscles for some seconds than release and breath.
- At the beginning you can try around 5-10 repetitions twice per day. In case of any pain stop and give some days before trying again.
3. 5-10 minutes’ Walk
As you approach six weeks, a 5-10 minutes’ walk around the compound can be good. It will assist the blood to circulate well. Walking also improves your stamina and inner spirits .If you are uncertain about your health before the first postnatal check at six weeks let everything to be simple and in case of any pain give yourself more time.
4. Simplified Yoga
A simple yoga can be helpful. It helps in stretching the muscles and even strengthens the pelvic flour.
Exercise after six weeks of C-section – How to lose tummy weight after c section
Depending on your result after first postnatal checkup, the level and intensity of exercise will vary. During this visit you can talk about the possibility of starting or increasing the level of exercise. If the doctor or nurse give a go ahead below are some of the simple or moderate workout to adopt
Walking for minimum 10 minutes a day can be a good start. Before advancing to brisk walk ensures the body is ready. Once you are comfortable with the walk, put the baby in a crib and push him/her during the stroll.
To lose weight after 6 week of C-section 10 minutes swimming is a good to start. You can alternate the days when to do the routine. Ensure not to strain and follow all the advice given by the doctor.. Gradually as you get stronger you can do more.
Exercises to be cautious about in the first 3 months after C-section include those that may cause pressure on the incision, pelvic floor and back. They include
- Sit ups, leg lifts, crunches, squats
- Running and jumping
- Weight lifting
- Press ups, push ups
After 3 months without any problem and with the approval of a doctor, you can do simple sit ups, light jogging and cycling. You can try getting an instructor with specialty of guiding post pregnancy exercise program. Postnatal workout books, magazine or DVD’S can also be bought to guide one into a more practical routine. The important thing to remember is not strain the joint so much.
Pregnancy can affect the bones of women up to six months or more depending on a person. As a result high engaging exercise like weight lifts and strenuous aerobics should be avoided in early stages after C-section. Doctor’s restrictions on exercise after 6 weeks usually reduce. As every mother look forward to losing weight after c section it good to know breast feeding is another way of losing the gained weight. Proper nutrition and enough rest are also vital. Below are some of the signs to tell you are not ready for exercise after C-section and a doctor’s checkup should necessary.
- Excessive and continued bleeding
- Lower abdominal pain
- Prolonged exhaustion and muscle pain
- Shortness of breath and headache
- Pain when walking
Getting a child is a great thing regardless of the process. It takes a total of nine months carry a baby and gains that weight so losing it will require patient. There is no need of pushing yourself to the edge. Take what you can and leave the rest for another day, month or year. Enjoy the gift you have brought to the world.
You may also like to Read on: Simple Exercises on How to Lose Weight While Breastfeeding